1 zucchini, sliced 1 yellow squash, sliced ½ red bell pepper, chopped 2 tomatoes, chopped ¼ c. fat-free Italian dressing 2 c. brown rice, cooked ¼ c. soy parmesan cheese nonstick cooking spray

Directions:

1. Spray casserole dish with cooking spray.
2. Mix vegetables and dressing together in the casserole dish.
3. Cook vegetables in microwave for 10 minutes, stirring every 2 to 3 minutes.
4. Sprinkle parmesan cheese over the top of the vegetables.
5. Serve vegetables over rice.

Serving size: 1 cup vegetables and ½ cup rice

Nutritional analysis (per serving):

• 165 calories
• 7 g protein
• 2 g fat
• 0 g sat fat
• 31 g carbohydrate
• 4 g fiber
• 0 mg cholesterol
• 278 mg sodium
• 117 mg calcium
• 1.4 mg iron

Variations and Suggestions

You can also serve over this dish over pasta. If you would like more of a cheesy flavor, add soy mozzarella to the vegetables.