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Cheddar-Vegetable Surprise

cheddar vegetable surprise in a casserole dish


  • 3 cups cooked brown rice

  • 1 cup carrots, sliced thinly diagonally

  • 1 cup broccoli florets

  • 1 cup onion, coarsely chopped

  • 1 cup mushrooms, sliced

  • 1 cup zucchini, coarsely chopped

  • 1 cup canned tomatoes, coarsely chopped

  • 4 ounces low-fat cheddar cheese, coarsely grated

  • 1/4 cup low-sodium soy sauce

  • 2 tablespoons sesame seeds




Spread rice in shallow baking dish. Cover with vegetables. Cover with cheese, distributing evenly. Pour soy sauce all over and sprinkle with sesame seeds. Bake at 350°F for approximately 45 minutes.

Serves six

Each serving contains about 202 calories, 10 g protein, 4 g fat (18 percent calories from fat), 4 mg cholesterol, 33 g carbohydrates, 4 g fiber, and 551 mg sodium.

Online Medical Reviewer: Averett, Jennifer, RD
Date Last Reviewed: 3/27/2013
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