Italian Vegetable Casserole

Note: This recipe is especially for kids with lactose intolerance, who often need to limit or avoid dairy products.

This is a quick and easy way to add a vegetable serving into your daily meal plan.

Prep time: 25 minutes

Ingredients:

• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1/2 red bell pepper, chopped
• 2 tomatoes, chopped
• 1/4 c. fat-free Italian dressing
• 2 c. brown rice, cooked
• 1/4 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.

Serves: 4

Serving size: 1 cup vegetables and 1/2 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.

Reviewed by: Allison Brinkley, RD, LD/N Date reviewed: March 2009