Ingredients: 
1 (6 ounce box) wild rice with herbs and seasoning
1 tablespoon olive oil
1 medium eggplant, peeled and diced
2 yellow squash, cut lengthwise, sliced crosswise
1 green pepper, chopped
1 medium onion, chopped
6 cloves garlic, minced
3-5 tomatoes, coarsely chopped
1/2 cup coarsely chopped fresh basil
2 teaspoons salt
1 teaspoon pepper
1 cup low fat shredded Italian cheese blend

Yield: 
16 1/2 cup servings

Directions: 

Heat oven to 350 degrees F. Prepare wild rice in saucepan according to package directions. Remove from heat; drain excess water; stir in packet seasonings. Heat oil to medium high in large skillet. Add eggplant, squash, pepper and onion; stir and cook 5 minutes or until tender crisp. Stir in garlic and cook 1 minute. Add tomatoes, basil, salt and pepper; stir occasionally and cook 2 minutes until heated through. Stir in wild rice and spoon into a 9-by-13 inch baking dish that has been coated with cooking spray. Top with cheese and cover with aluminum foil. Bake 35 minutes or until bubbly. Uncover and bake an additional 5 minutes.


Nutritional Analysis: 
90 calories
2.5 g fat
1 g saturated fat
5 mg cholesterol
469 mg sodium
13 g carbohydrate
2 g fiber
3 g sugar
4 g protein

Summer Veggie & Wild Rice Bake

Kentucky Proud Project
County Extension Agents for Family and Consumer Sciences 
University of Kentucky, Dietetics and Human Nutrition Students

July, 2016


Buying Kentucky Proud is easy. Look for the label at your grocery store, farmers' market, or roadside stand.