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 into 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

    What to do:

    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.

    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 can also serve this dish over pasta. If you would like even more cheese flavor, add soy mozzarella to the vegetables.

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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