Courtesy of Real Food Market & Deli
http://www.realfoodstore.com

Zucchini and Green Rice Casserole

Diet Type: Low Fat

Cooking Time: 30 minutes - one hour

Ingredients:

  2 tablespoons soy parmesan cheese
  1 1/2 pounds zucchini, shredded
  2 cups cooked brown rice
  1 lemon, juiced
  3/4 cup chopped parsley
  1 small onion, minced
  1 large clove garlic, minced
  1 teaspoon salt-free seasoning
  1/8 teaspoon black pepper
  1/2 teaspoon oregano
  1 pound extra firm tofu, crumbled
  1 tablespoon lemon juice
  1 tablespoon olive oil
  1/2 teaspoon Cumin
 
Directions:

Preheat oven to 350. Grease a casserole dish. Mix the crumbled tofu with the 1 tablespoon lemon juice and the 1 tablespoon olive oil and set aside for 10 minutes while preparing the vegetables. Combine all ingredients except soy parmesan. Spoon into a casserole dish. Top with soy parmesan cheese and bake 20 minutes or until lightly browned on top.

Servings: 4

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 255
Calories from Fat 65
 % Daily Value*
Total Fat 7g11%
  Saturated Fat 1g6%
  Mono Fat 3g 
Sodium 146mg6%
Total Carbs 35g12%
  Dietary Fiber 5g20%
  Sugars 1g 
Protein 13g 
Iron25%
Calcium15%
Vitamin B-620%
Vitamin C42%
Vitamin E5%
Vitamin A19%
Selenium1%
Manganese70%
Copper20%
Zinc12%
Potassium22%
Phosphorus26%
Magnesium30%
Pantothenic acid6%
Niacin12%
Riboflavin6%
Thiamin20%
Folate16%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.