Yield 6 servings, 3 points. CORE if FF cheese used
2 medium zucchini (or yellow squash), scrubbed, halved lengthwise and cut into 1/4 inch slices
1 1/2 cups sliced fresh mushrooms
1/2 cup chopped onion
2 medium plum tomatoes, chopped
1 teaspoon crushed fresh garlic
3 cups cooked brown rice (I used instant and cooked it in 10 minutes)
1/2 cup fat free egg substitute
1/2 cup plain non-fat yogurt
1 cup shredded non-fat or reduced fat Swiss or mozzarella (use non-fat for Core
1/4 teaspoon black pepper
3 tablespoons grated non-fat or reduced fat parmesan cheese
salt to taste (there is none listed in the recipe but it needs some so use it to your taste - I added it when I was sautéing the veggies)
Coat a large skillet with cooking spray place over medium heat and add the zucchini, mushrooms, onions, tomatoes and garlic. Stir constantly for several minutes until veggies are tender and most of the liquid has evaporated.
Remove from heat and set aside to cool for a little while.
When cooler stir in rice first, combine eggs substitute with yogurt and then add them both together to the casserole. Add the cheese and pepper.
Spray 2 qt casserole dish and spread the mixture evenly inside. Sprinkle the Parmesan cheese. Bake 350 for 50 minutes until it's browned and bubbly. Let stand 5 minutes
Nutrition info (made with non-fat cheese) 1 1/4 cup serving
Calories 174 Fat 1 gram Protein 13 grams Cholesterol 6 mg Fiber 3 grams Sodium 199 mg (as the recipe normally reads without any salt
cblessum on 9/23/2007