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

16 1/2 cup servings


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

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