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Low-Fat Zucchini & Rice Casserole Recipe

Low-Fat Zucchini & Rice Casserole Recipe

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Ingredients:

Serving

1 cup fat-free ricotta cheese
2/3 cup grated parmesan cheese
1/2 cup fat-free mayonnaise
1 whole egg , plus
1 egg white
1/2 tsp salt
1/8 tsp fresh ground black pepper
3 cups cooked long-grain white rice
3 cups shredded zucchini or 2 medium squash
1/2 cup chopped scallion, about 4,green and white parts
2 tbsp dry breadcrumbs

Directions:

Preheat the oven to 375 degrees.
Spray a 2-quart casserole with cooking spray.
In a large bowl, combine the ricotta, one-half cup of the parmesan cheese, the mayonnaise, whole egg and egg white, salt and pepper.
Add the rice, zucchini, and scallions and stir into the cheese until evenly blended.
Spread the mixture into the prepared casserole.
Sprinkle the bread crumbs over the rice mixture, followed by the remaining parmesan.
Bake the casserole, uncovered, 30 minutes, until it is hot and lightly browned on top.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	220.44 Kcal (923 kJ)
Calories from fat	41.96 Kcal
		% Daily Value*
Total Fat	4.66g	7%
Cholesterol	49.03mg	16%
Sodium	613.79mg	26%
Potassium	111.68mg	2%
Total Carbs	30.39g	10%
Sugars	3.9g	16%
Dietary Fiber	0.78g	3%
Protein	12.55g	25%
Vitamin C	3.5mg	6%
Iron	1.2mg	7%
Calcium	279.6mg	28%

Amount Per 100 g
Calories	120.36 Kcal (504 kJ)
Calories from fat	22.91 Kcal
		% Daily Value*
Total Fat	2.55g	7%
Cholesterol	26.77mg	16%
Sodium	335.13mg	26%
Potassium	60.98mg	2%
Total Carbs	16.59g	10%
Sugars	2.13g	16%
Dietary Fiber	0.42g	3%
Protein	6.85g	25%
Vitamin C	1.9mg	6%
Iron	0.7mg	7%
Calcium	152.7mg	28%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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