This brown rice casserole features mushrooms, zucchini, onions, tomatoes, and cheese.
Serves: 6 servings
- 2 medium zucchini, halved lengthwise and sliced 1/4-inch thick (about 2 cups)
- 1 1/2 cups sliced fresh mushrooms
- 1/2 cup chopped onion
- 2 medium plum tomatoes, chopped
- 1 teaspoon crushed fresh garlic
- 3 cups cooked brown rice
- 1/2 cup fat-free egg substitute
- 1/2 cup plain nonfat or low-fat yogurt
- 1 cup shredded nonfat or reduced-fat Swiss or mozzarella cheese
- 1/8 teaspoon ground black pepper
- 3 tablespoons grated Parmesan cheese*
- * In this recipe, use regular Parmesan cheese, not a fat-free product.
- Coat a large skillet with nonstick cooking spray, and preheat over medium heat. Add the zucchini, mushrooms, onions, tomatoes, and garlic, and cook, stirring constantly, for several minutes, or until the vegetables are tender and most of the liquid has evaporated.
- Remove the skillet from the heat, and set aside to cool slightly. Stir in first the rice, and then the egg substitute, yogurt, Swiss or mozzarella, and pepper.
- Coat a 2-quart casserole dish with nonstick cooking spray, and spread the mixture evenly in the dish. Sprinkle the Parmesan over the top, and bake uncovered at 350°F for about 50 minutes, or until browned and bubbly. Remove the dish from the oven, and let sit for 5 minutes before serving.
Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright Ã¯Â¿Â½ 2000 by Sandra Woodruff.
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