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Vegetable Casserole With Zucchini, Mushroom & Tomatoes Recipe

Vegetable Casserole With Zucchini, Mushroom & Tomatoes Recipe

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Vegetable Casserole With Zucchini, Mushroom & Tomatoes

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Ingredients:

Serving

1 cup instant brown rice, uncooked
2 medium zucchini, thinly sliced
1 cup mushroom, de-stemmed and sliced
1/2 medium yellow onion, thinly sliced
2 medium tomatoes, thinly sliced
1/2 cup fat-free cottage cheese
1/2 cup low-moisture part-skim mozzarella cheese, shredded
1 cup tomato sauce
1 tsp garlic powder
1 tsp italian seasoning
1/4 tsp low sodium salt
1/4 tsp ground black pepper

Directions:

Preheat over to 350 degrees.
In an 8x8 casserole dish, spread uncooked instant brown rice on bottom. Add 1/2 of the zucchini slices in a layer on top of the rice, then layer the sliced mushrooms on top of that. Spread 1/2 Cup of tomato sauce over the mushroom layer. Add remaining layers of: zucchini slices, onion slices, and tomato slices.
In a medium bowl, mix remaining 1/2 Cup tomato sauce with the cottage cheese, shredded mozarella, and all dry ingredients. Mix well, then spread in a layer on top of the casserole.
Place in 350 degree oven and bake uncovered for 45 minutes. (If you're adding extra shredded cheese, I would put that on when there's about 15 to 20 more minutes to cook.).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	200.6 Kcal (840 kJ)
Calories from fat	33.34 Kcal
		% Daily Value*
Total Fat	3.7g	6%
Cholesterol	5.09mg	2%
Sodium	785.3mg	33%
Potassium	415.63mg	9%
Total Carbs	33.17g	11%
Sugars	6.57g	26%
Dietary Fiber	2.93g	12%
Protein	8.12g	16%
Vitamin C	10.2mg	17%
Iron	1.1mg	6%
Calcium	104.5mg	10%

Amount Per 100 g
Calories	124.53 Kcal (521 kJ)
Calories from fat	20.7 Kcal
		% Daily Value*
Total Fat	2.3g	6%
Cholesterol	3.16mg	2%
Sodium	487.51mg	33%
Potassium	258.02mg	9%
Total Carbs	20.59g	11%
Sugars	4.08g	26%
Dietary Fiber	1.82g	12%
Protein	5.04g	16%
Vitamin C	6.3mg	17%
Iron	0.7mg	6%
Calcium	64.9mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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