Italian Vegetable Casserole
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Italian Vegetable Casserole

Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products.

This is a quick and easy way to add a vegetable serving to your daily meal plan.

Prep time: 25 minutes

What you need:

  • 1 zucchini, sliced
  • 1 yellow squash, sliced
  • 1/2 red bell pepper, chopped
  • 2 tomatoes, chopped
  • 1/4 cup fat-free Italian dressing
  • 2 cups brown rice, cooked
  • 1/4 cup soy parmesan cheese
  • nonstick cooking spray

Utensils:

  • knife (you'll need help from your adult assistant)
  • 2-quart covered casserole dish (microwave safe)
  • microwave (you'll need help from your adult assistant)
  • measuring cup

What to do:

  1. Spray casserole dish with nonstick 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 onto the vegetables.
  5. Serve vegetables over rice.

Nutritional analysis (per serving):

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

Serves: 4

Serving size: 1 cup vegetables and 1/2 cup rice

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
You also can serve this dish over pasta. If you would like to make it extra cheesy, add soy mozzarella to the vegetables.

Date reviewed: July 2015