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Garden Vegetable Casserole with Rice


    Garden Vegetable Casserole with Rice

    2 cups (500 mL) cooked brown or basmati rice
    2 cups (500 mL) no-sodium-added cottage cheese
    2 Tbsp (30 mL) Parmesan cheese, grated
    1 medium onion, chopped
    2 medium carrots, diced
    1 medium green bell pepper, diced
    3 cloves garlic, finely chopped
    1 Tbsp (15 mL) extra-virgin olive oil
    1 medium zucchini, diced
    1 - 19 oz (540 mL) can diced Italian tomatoes, drained
    1 Tbsp (15 mL) dried oregano
    1 tsp (5 mL) salt
    1/4 tsp (1 mL) black pepper
    1/2 cup (125 mL) reduced-fat mozzarella cheese, grated


    Preheat oven to 350 F (180 C). Spread rice over bottom of lightly oiled 9 x 13 in (23 x 33 cm) baking dish.

    Mix cottage cheese and Parmesan cheese in bowl and spread over rice.

    In large frying pan, saute onions, carrots, green pepper, and garlic in oil until tender. Add zucchini, diced tomatoes, oregano, salt, and pepper to onion mixture. Reduce heat to simmer and cook covered for 5 minutes.

    Spoon mixture over cottage cheese and top with grated mozzarella. Bake 30 minutes or until bubbling.

    Serves 4 to 6.

    Based on a 5-serving portion each serving contains:  279 calories; 20 g protein; 7 g total fat (3 g sat. fat, 0 g trans fat); 35 g carbohydrates; 5 g fibre; 776 mg sodium

    source: "Healthy Living", alive #335, September 2010


    Garden Vegetable Casserole with Rice




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