Home > Food > Recipes > Zucchini-Rice Casserole
Top Recipe Galleries
View All »
Zucchini-Rice Casserole
This brown rice casserole features mushrooms, zucchini, onions, tomatoes, and cheese.
Serves: 6 servings
Ingredients:
- 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.
Directions:
- 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 © 2000 by Sandra Woodruff.
To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.
Advertisement
highlights
Top 10 End-of-Year Teacher Gifts
School is in the final stretch! Find unique and sweet teacher appreciation gifts to help say thanks and farewell to your favorite educator at the end of the school year.
10 Most Common Pregnancy Cravings Decoded
Sweet, salty, sour, spicy — cravings during pregnancy can run the gamut. Read on to find out what foods pregnant women crave the most and why.
Safest Sunscreens for Kids
Wondering what the best sunscreens are to use on your child? Check out these natural sunscreens for kids. They're chemical-free and will keep your child safe from the sun’s harmful rays.
Are Your Kids Sick of Sandwiches for Lunch?
By this point in the school year, your kids are probably tired of the same old sandwiches. Find some new and different school lunch ideas that will help fuel your child through June.
Cooking Tips
More Videos:
