Italian Vegetable Casserole
Prep time: 25 minutes
This is a quick and easy way to add a vegetable serving into your daily meal plan.
 
 
Ingredients:

  • 1 zucchini, sliced
  • 1 yellow squash, sliced
  • red bell pepper, chopped
  • 2 tomatoes, chopped
  • c. fat-free Italian dressing
  • 2 c. brown rice, cooked
  • c. soy parmesan cheese
  • nonstick cooking spray

Directions:

  1. Spray casserole dish with cooking spray.
  2. Mix vegetables and dressing together in the casserole dish.
  3. Cook vegetables in microwave for 10 minutes, stirring every 2 to 3 minutes.
  4. Sprinkle parmesan cheese over the top of the vegetables.
  5. Serve vegetables over rice.
Makes: 4 servings

Serving size: 1 cup vegetables and cup rice

Nutritional analysis (per serving):

  • 165 calories
  • 7 g protein
  • 2 g fat
  • 0 g sat fat
  • 31 g carbohydrate
  • 4 g fiber
  • 0 mg cholesterol
  • 278 mg sodium
  • 117 mg calcium
  • 1.4 mg iron
NOTE : Nutritional analysis may vary depending on ingredient brands used.

Variations and Suggestions

You can also serve over this dish over pasta. If you would like more of a cheesy flavor, add soy mozzarella to the vegetables.

 
 
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