Italian Vegetable Casserole

Staff Writer
Columbus Parent


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

non-stick cooking spray

1. Spray casserole dish with non-stick 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.

Serving information

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.

Experts from the Center for Healthy Weight and Nutrition at Nationwide Children's Hospital provided the information for this column.