Recipe: Italian Vegetable Casserole

Northville Prompt Weight Loss

This is a fast and simple way to add a vegetable serving into your daily meal plan.
Preparation time: 30 minutes

Ingredients:

1 zucchini, sliced
1 yellow squash, sliced
½ red 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
Utensils:

knife 
2-quart covered casserole dish (microwave safe)
microwave
Directions:

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

From Oli G

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com