Easy Cheese Ham and Veggie Rice Casserrole (Diabetic)

Ingredients:

1 Packet (3 1/2 ounces) boil-in-a-bag brown rice

2 Cups broccoli florets

1 Cup (3 ounces) matchstick carrots

6 Ounces lean, reduced-sodium ham, diced

2 Ounces Swiss Cheese, torn into pieces

3 Ounces reduced-fat sharp Cheddar cheese, shredded, divided

1 Tablespoon reduced-calorie margarine

1/8 Teaspoon cayenne pepper

Directions:

1. Cook rice in large saucepan according to package directions, omitting salt and fat. Remove rice packet when cooked, reserve water.

2. Add broccoli and carrots to water in saucepan. Bring to boil; reduce heat. Cover and simmer 3 minutes or until broccoli is crisp-tender.

3. Drain vegetables; put vegetables and cooked rice back in saucepan; heat over medium-low heat. Add ham, Swiss cheese, 1 ounce Cheddar cheese, margarine and cayenne; stir gently. Sprinkle evenly with remaining Cheddar; cover and cook 3 minutes.

Makes: 4 (1 1/2-cups) servings

1 Starch, 2 Meat, 1 Vegetable, 1 Fat

Cal.:....283; Cal. from Fat:....38%; Sat. Fat:....6 g; Total Fat:....12 g; Carb.:....26 g; Protein:....19 g; Chol.:....48 mg; Sodium:....616 mg; Fiber:....2 g.