Dr. Valerie Cachola
Stovetop Rice Casserole
Creating a whole meal with proteins, carbs, veggies, and an appeal to everyone at the dinner table, isn’t everyone’s cup of tea!
The very idea of trying to create something that fits your meal plan AND is enjoyable to all your picky eaters can leave you paralyzed with indecision.
No one needs that on a random Tuesday in March!
Instead of scrambling for something off the top of your head, pulling out this easy and low energy stovetop rice casserole is the perfect option for everyone! You’ll have requests for seconds and time to spare at the end of the day.
Let’s get started!
Pairings and Combinations
This stovetop rice casserole is a great base for your next dinner! Add in your favorite meat or protein option to make a full meal that’s packed with great nutrients and delicious to boot.
Find your favorite, flavorful chicken recipe and add it on top of or on the side of this rice casserole. While the casserole itself only takes a few minutes to make up fresh, you can prep the chicken in advance and heat it up right before or even throw the fully cooked chicken into the freezer to pull out, heat up, and add to the casserole later on.
There are a few different options you can use if beef is your protein of choice! Go for the classic ground beef with some seasonings and spices to mix things up. Or go for a more decadent option with some sliced steak or beef tips. Season them to taste and pair with the stovetop rice casserole for a hearty meal on a cold night!
Stovetop Rice Casserole
You’ve likely got most of these ingredients in your pantry, freezer, or fridge! Bringing them all together in one pan saves you time and dishes later on so let’s get cooking!
2 tablespoons coconut oil 1 cup frozen soup vegetable blend (diced celery, onions, bell peppers) 1 cup shredded carrots 1 cup diced mushrooms 3 cups baby spinach 1 15 oz BPA-free can lentils, drained and rinsed 3 cups cooked brown rice 1 teaspoon garlic powder Sea salt and black pepper, to taste 2 eggs 1 cup milk or dairy-free milk 2 cups shredded Colby jack cheese (or dairy-free option)
Add the coconut oil to a large skillet over medium heat. Once the oil is hot, add the frozen veggies, carrots, and mushrooms. Cook the mixture for 7 minutes until the veggies are soft.
Stir in spinach, lentils, rice, and dry seasonings.
Cook all together for 3 minutes or until the spinach is wilted and the rice and lentils are heated all the way through. While this is cooking, whisk together the eggs with the milk in a small bowl.
Stir the mixture into the skillet. Sprinkle the cheese on the top of the rice and egg mixture then cover with a lid.
Reduce the heat to low and cook for 7 minutes or until the casserole has thickened and the cheese has melted.
If you’re trying to get away from dairy, there are plenty of options on the market! Be sure to choose non-sweetened versions for this recipe when it comes to milk. If you’re looking to leave out the egg as well you can use some options like ground flaxseed in water, cornstarch, or flour to thicken the mixture.
This recipe is easy to double or triple to make meals for yourself for the week. The casserole will keep in the fridge for up to a week and can be reheated in the microwave or in the oven!
One pot meals are some of the best ways to help you feed yourself or your family and save on all the dishes you have to do later! More time and less work is always a great kitchen combination!
This stovetop rice casserole is chock full of ingredients that help you stay on track with your health plan and are a crowd pleaser. Add some chicken, beef, or tofu to kick up the protein a notch or two and widen your choices for the week.
Expand on the recipe and double or triple it to give yourself some options for your lunches throughout the week!
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