Zucchini Tomato Casserole - 16.8g Carbs, 1.8g Fiber, 2.4g Sugar
From: www.peakmarket.com - Shared by Krista Zeghers from Holland, Manitoba, Canada
The first time I ever grew zucchini; I planted the whole package of seeds. We ended up with truckloads of zucchini! Some of my friends were gracious enough to take some of them off my hands although I suspected some people avoided me later in the summer when the zucchini were the size of small canoes! This is one recipe that my friend, Donna McGregor of Waskada, made using the medium sized zucchini. It is delicious!
1 medium zucchini, diced
2 medium tomatoes, diced
1 medium onion, diced
1/2 rice, uncooked
6 bacon strips, diced
1/2 mozzarella cheese, grated
Salt, to taste
Pepper, to taste
In casserole dish; layer half amount of each zucchini, tomato and onion. Add rice. Sprinkle with salt and pepper. Layer the last of the veggies on top of rice. Top with diced bacon and grated cheese; cover. Cook in preheated 325 F (160 C) oven for 45 minutes. Note: If tomatoes are nice and juicy, there is no need to add any liquid. If not, add a little tomato juice.
Nutrition From: www.caloriecount.about.com - Using brown rice and leanest bacon possible.
Serves: 6
Serving Size: 122 g
Nutrition per Serving: 129 Calories, 36 Calories from Fat, 4g Total Fat, 1.8g Saturated Fat, 10mg Cholesterol, 173mg Sodium, 16.8g Total Carbs, 1.8g Dietary Fiber, 2.4g Sugars, 6.9g Protein -- Vitamin A 9% - Vitamin C 24% - Calcium 8% - Iron 6%
Nutrition Grade: A-
Good points:
High in manganese
Very high in vitamin B6
High in vitamin C
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