Italian Vegetable Casserole

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

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

Prep time: 25 minutes

Ingredients:

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

Directions:

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

Serves: 4

Serving size: 1 cup vegetables and 1/2 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

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

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.

Reviewed by: Allison Brinkley, RD, LD/N

Related Resources

American Dietetic Association The American Dietetic Association offers nutrition news, tips, resources for consumers and dietitians, and a find-a-nutritionist search tool.

Vegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.

ChooseMyPlate.gov ChooseMyPlate.gov provides practical information on how to follow the U.S. government's Dietary Guidelines for Americans. It includes resources and tools to help families lead healthier lives.

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

About Recipes for Kids With Lactose Intolerance These recipes are especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.

Milk Allergy in Infants Almost all infants are fussy at times. But some are excessively fussy because they have an allergy to the protein in cow's milk, which is the basis for most commercial baby formulas.

Lactose Intolerance Many kids have lactose intolerance - trouble digesting lactose, the main sugar in milk and milk products - which can cause cramps, diarrhea, and gas.