Wednesday, September 28, 2011

Italian Vegetable Casserole Healthy Lunch - Cooking Rescipe

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

Prep time: 25 minutes
*1 zucchini, sliced
*1 yellow squash, sliced
*½ red bell pepper, chopped
*2 tomatoes, chopped
*¼ c. fat-free Italian dressing
*2 c. brown rice, cooked
*¼ cup soy parmesan cheese
*nonstick cooking spray

Spray casserole dish with nonstick cooking spray.
Mix vegetables and dressing together in the casserole dish.
Cook vegetables in microwave for 10 minutes, stirring every 2 to 3 minutes.
Sprinkle parmesan cheese over the top of the vegetables.
Serve vegetables over rice.
Serves: 4
Serving size: 1 cup vegetables and ½ 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

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