Italian Vegetable Casserole

Note: This recipe is especially for teens with lactose intolerance, who 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

What you need:

• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1/2 red bell pepper, chopped
• 2 tomatoes, chopped
• 1/4 cup fat-free Italian dressing
• 2 cups brown rice, cooked
• 1/4 cup soy parmesan cheese
• nonstick cooking spray

What to do:

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 cheese on the vegetables.
5. Serve vegetables over rice.

Nutritional analysis (per serving):

• 165 calories
• 2g fat
• 0g sat fat
• 7g protein
• 31g carbohydrate
• 4g fiber
• 0mg cholesterol
• 278mg sodium
• 117mg calcium
• 1.4mg iron

Serves: 4

Serving size: 1 cup vegetables and ½ cup rice

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
You can also serve this dish over pasta. If you would like even more cheese flavor, add soy mozzarella to the vegetables.

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