Zucchini And Pattypan Casserole
|Plain non-fat yogurt||2 Cup (32 tbs)|
|Grated nonfat cheddar cheese||1⁄3 Cup (5.33 tbs)|
|Egg whites||2 , lightly beaten|
|Chopped onion||1⁄4 Cup (4 tbs)|
|Cooked rice||3 Cup (48 tbs) (White Or Brown)|
|Diced zucchini||2 Cup (32 tbs)|
|Diced yellow summer squash||2 Cup (32 tbs) (Patty Pan)|
|Diced red bell pepper||1⁄2 Cup (8 tbs)|
|Dried dill||1⁄2 Teaspoon|
|Nonfat whole grain bread crumbs||1⁄2 Cup (8 tbs)|
Preheat oven to 350 degrees.
Combine yogurt and cheese in a small saucepan.
Heat over very low heat until cheese melts.
Stir in egg whites and onions.
Remove from heat, cover and set aside.
Spread the rice on the bottom of a medium-sized baking dish.
Combine the zucchini, pattypan or yellow summer squash, red pepper, and dill.
Place on top of the rice.
Pour the yogurt-cheese mixture over the squash and rice and top with bread crumbs.
Bake for 30 minutes or until crumbs are lightly browned and squash is just tender.
Serving size: Complete recipe
Calories 1660 Calories from Fat 47
% Daily Value*
Total Fat 6 g8.8%
Saturated Fat 0.64 g3.2%
Trans Fat 0 g
Cholesterol 8.5 mg2.8%
Sodium 1273 mg53%
Total Carbohydrates 288 g96%
Dietary Fiber 23.5 g93.8%
Sugars 38.7 g
Protein 119 g238.9%
Vitamin A 101.3% Vitamin C 371.9%
Calcium 142.5% Iron 66.9%
*Based on a 2000 Calorie diet