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| Zucchini and Green Rice Casserole |
Diet Type: Low Fat
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Cooking Time: 30 minutes - one hour
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Ingredients:
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2 tablespoons soy parmesan cheese |
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1 1/2 pounds zucchini, shredded |
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2 cups cooked brown rice |
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1 lemon, juiced |
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3/4 cup chopped parsley |
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1 small onion, minced |
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1 large clove garlic, minced |
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1 teaspoon salt-free seasoning |
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1/8 teaspoon black pepper |
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1/2 teaspoon oregano |
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1 pound extra firm tofu, crumbled |
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1 tablespoon lemon juice |
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1 tablespoon olive oil |
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1/2 teaspoon Cumin |
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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.
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Servings: 4
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Author: Polly Pitchford, Full Spectrum Health™
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 255
Calories from Fat 65
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% Daily Value*
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| | Total Fat 7g | 11% | | | Saturated Fat 1g | 6% | | | Mono Fat 3g | | | | Sodium 146mg | 6% | | | Total Carbs 35g | 12% | | | Dietary Fiber 5g | 20% | | | Sugars 1g | | | | Protein 13g | | | | Iron | 25% | | | Calcium | 15% | | | Vitamin B-6 | 20% | | | Vitamin C | 42% | | | Vitamin E | 5% | | | Vitamin A | 19% | | | Selenium | 1% | | | Manganese | 70% | | | Copper | 20% | | | Zinc | 12% | | | Potassium | 22% | | | Phosphorus | 26% | | | Magnesium | 30% | | | Pantothenic acid | 6% | | | Niacin | 12% | | | Riboflavin | 6% | | | Thiamin | 20% | | | Folate | 16% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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