Looking for a delicious summer casserole that won't bust your calorie budget? Look no further than this 100 G Summer Squash Casserole with Rice and Tomato Sauce! Clocking in at just 47 calories per serving, this dish is both light and satisfying.

And that's not all! With veggies and whole grains, this casserole is also loaded with nutrients, making it a healthy and nutritious meal option for any occasion. Plus, it's quick and easy to prepare!

In this article, we'll explore some tips for making this hearty and flavorful dish, as well as some variations and substitutions to suit your dietary needs. We'll also provide ideas for serving suggestions and pairings, and share some tips for storing and reheating leftovers. Let's get cooking!

Quick and Easy Recipe

To make this easy casserole, you'll need just a few simple ingredients: summer squash, cooked rice, tomato sauce, onion, garlic, and a little olive oil. Start by cutting the squash into thin slices and sautéing it with the onion and garlic until tender. Next, layer the cooked rice and squash mixture in a casserole dish, alternating with dollops of tomato sauce. Bake in a preheated oven for 20-25 minutes or until the casserole is heated through and the top is lightly browned. Serve warm and enjoy!

Hearty and Flavorful Dish

This casserole is packed with flavor and nutrition, thanks to the combination of tender summer squash, savory onion and garlic, and tangy tomato sauce. And with the addition of hearty brown rice, this dish is sure to keep you feeling satisfied and energized for hours. To take the flavor up a notch, try adding some herbs or spices to the dish, such as basil, oregano, or thyme. You can also top the casserole with some shredded cheese for a gooey, cheesy finish.

Healthy and Nutritious Meal

With summer squash, onion, garlic, and brown rice, this casserole is packed with vitamins, minerals, and fiber. Plus, it's low in calories and fat, making it a great choice for anyone watching their weight. And if you're looking to add even more nutrition to the dish, try swapping out the white rice for quinoa or another whole grain. You can also add some extra veggies to the casserole, such as chopped bell pepper or zucchini.

Vegetarian and Gluten-free Option

This casserole is vegetarian and can easily be made gluten-free by using a gluten-free variety of brown rice or another grain. Just be sure to check the label to make sure it's certified gluten-free. And if you're looking for a vegan option, simply omit the cheese or use a vegan cheese substitute instead.

Perfect for Summer Picnics and BBQs

This casserole is a perfect addition to any summer gathering, whether it's a picnic, BBQ, or potluck dinner. It travels well, can be served hot or cold, and is sure to please even the pickiest eaters. To make the dish even more picnic-friendly, try dividing it into individual servings and packing them in mason jars or plastic containers. This makes it easy to transport and serve, while also reducing waste.

Budget-friendly and Meal Prep-friendly

This casserole is a great option for anyone on a tight budget or looking to save time on meal prep. It uses simple, affordable ingredients, and can be made in advance and stored in the fridge or freezer for later. To make the dish even more budget-friendly, try buying your ingredients in bulk or shopping for deals at your local grocery store. And if you're short on time, consider cooking the rice and preparing the squash mixture ahead of time, so all you have to do is assemble and bake when you're ready to eat.

Ingredients and Preparation

To make this 100 G Summer Squash Casserole with Rice and Tomato Sauce, you'll need the following ingredients:

• 1 lb. summer squash, sliced thinly
• 2 cups cooked brown rice
• 1 15-oz can of tomato sauce
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Salt and pepper to taste

Variations and Substitutions

Looking to put your own spin on this classic casserole? Try some of these variations and substitutions:

• Swap out the summer squash for another summer veggie, such as zucchini, eggplant, or bell pepper.
• Use quinoa or another whole grain in place of the brown rice.
• Add some protein to the dish, such as cooked chicken, tofu, or beans.
• Experiment with different herbs and spices, such as basil, rosemary, or paprika.

Serving Suggestions and Pairings

This casserole pairs well with a variety of summer sides and beverages. Some of our favorite pairings include:

• A crisp, refreshing salad of mixed greens, cherry tomatoes, and cucumber.
• A glass of chilled white wine or iced tea.
• A slice of crusty bread or garlic toast.
• A fresh fruit salad for dessert.

Storage and Reheating Tips

Leftover casserole can be stored in an airtight container in the fridge for up to 5 days, or in the freezer for up to 3 months. To reheat, simply microwave the casserole for a minute or two, or bake in the oven at 350 degrees F for 10-15 minutes or until heated through. For best results, thaw frozen casserole in the fridge overnight before reheating.