3 cups cooked brown rice
1 cup carrots, sliced thinly diagonally
1 cup broccoli florets
1 cup onion, coarsely chopped
1 cup mushrooms, sliced
1 cup zucchini, coarsely chopped
1 cup canned tomatoes, coarsely chopped
4 ounces low-fat cheddar cheese, coarsely grated
1/4 cup low-sodium soy sauce
2 tablespoons sesame seeds
Spread rice in shallow baking dish. Cover with vegetables. Cover with cheese, distributing evenly. Pour soy sauce all over and sprinkle with sesame seeds. Bake at 350 degrees for approximately 45 minutes.
Each serving contains about 202 calories, 10 g protein, 4 g fat (18 percent calories from fat), 4 mg cholesterol, 33 g carbohydrates, 4 g fiber, and 551 mg sodium.
© 2014 Main Line Health