Easy Cheesy Ham and Veggie Rice Casserole Diabetic

Packed with hearty ingredients and wholesome flavors, this Easy Cheesy Ham and Veggie Rice Casserole is a delicious, diabetic-friendly comfort dish perfect for busy weeknights. Featuring cooked brown rice, lean low-sodium ham, and a vibrant mix of broccoli, carrots, and red bell peppers, this casserole is loaded with fiber and nutrients. A creamy mixture of unsweetened almond milk, low-fat cheddar cheese, and warming spices ties it all together for a cheesy, satisfying bake without excess calories or carbs. Ready in just 45 minutes, this one-dish meal is an excellent choice for those seeking a nutritious, low-sodium, and diabetes-friendly dinner option that's easy to prepare and perfect for the whole family.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 3 cups Brown rice (cooked)
• 1 cup Ham (diced, lean, and low-sodium)
• 1 cup Broccoli florets (chopped, fresh or frozen)
• 0.5 cup Carrots (grated or finely diced)
• 0.5 cup Red bell pepper (diced)
• 1.25 cups Unsweetened almond milk (or skim milk)
• 1 cup Low-fat shredded cheddar cheese
• 0.5 teaspoons Garlic powder
• 0.5 teaspoons Onion powder
• 1 teaspoons Dried parsley
• 0.25 teaspoons Salt (optional or reduced-sodium)
• 0.25 teaspoons Black pepper
• 1 spray Non-stick cooking spray

Directions

Step 1

Preheat the oven to 375°F (190°C). Grease a 9x13-inch casserole dish with non-stick cooking spray.

Step 2

In a large mixing bowl, combine the cooked brown rice, diced ham, chopped broccoli, grated carrots, and diced red bell pepper.

Step 3

In a separate medium bowl, whisk together the almond milk, half of the shredded cheddar cheese, garlic powder, onion powder, dried parsley, salt, and black pepper.

Step 4

Pour the milk and cheese mixture over the rice and veggie mixture, and stir until well combined.

Step 5

Transfer the mixture into the prepared casserole dish, spreading it out evenly.

Step 6

Sprinkle the remaining shredded cheddar cheese evenly over the top.

Step 7

Cover the casserole dish with aluminum foil and bake in the preheated oven for 20 minutes.

Step 8

Remove the foil and bake for an additional 10 minutes, or until the cheese on top is melted and bubbly.

Step 9

Let the casserole cool for 5 minutes before serving. Serve warm and enjoy!

Nutrition Facts

Serving size	(1519.8g)

Amount per serving	% Daily Value*
Calories	1529.1

Total Fat 31.6g	0%
Saturated Fat 11.2g	0%
Polyunsaturated Fat 2.1g
Cholesterol 158.1mg	0%
Sodium 5308.6mg	0%
Total Carbohydrate 181.7g	0%
Dietary Fiber 18.4g	0%
Total Sugars 13.9g
Protein 107.7g	0%

Vitamin D 125.0IU	0%
Calcium 1499.0mg	0%
Iron 7.6mg	0%
Potassium 2270.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.7%

Protein: 29.9%

Carbs: 50.4%