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Recipes by Dietary Considerations

Cheddar-Vegetable Surprise

cheddar vegetable surprise in a casserole dish

Ingredients

  • 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

Directions

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 about 45 minutes.

Serves 6

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

Online Medical Reviewer: Poulson, Brittany, RD, CDE
Online Medical Reviewer: Wilkins, Joanna, R.D., C.D.
Date Last Reviewed: 8/1/2016
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