Italian Vegetable Casseroleenparentshttps://kidshealth.org/EN/images/headers/P-recipeLiItalianCas-enHD-AR1.gifThis recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products.lactose intolerance, lactose-intolerant, lactose-free, soy, soy cheese, no milk, no dairy, my child is lactose-intolerant, vegetarian, italian vegetable casserole, italian, vegetables, casserole01/15/200411/11/201911/11/2019a01cdaaf-8f59-4d6f-a5a9-b960606a70f9https://kidshealth.org/ws/RadyChildrens/en/parents/li-italian-vegetable-casserole.html/<p class="center_this"><em><span class="red">Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products.</span></em></p> <p>This is a quick and easy way to add a vegetable serving into your daily meal plan.</p> <p>Prep time: 25 minutes</p> <h2><strong>What you need:</strong></h2> <ul> <li>1 zucchini, sliced</li> <li>1 yellow squash, sliced</li> <li>1/2 red bell pepper, chopped</li> <li>2 tomatoes, chopped</li> <li>1/4 cup fat-free Italian dressing</li> <li>2 cups brown rice, cooked</li> <li>1/4 cup soy parmesan cheese</li> <li>nonstick cooking spray</li> </ul> <h2><strong>What to do:</strong></h2> <ol class="kh_longline_list"> <li>Spray casserole dish with cooking spray.</li> <li>Mix vegetables and dressing together in the casserole dish.</li> <li>Cook vegetables in microwave for 10 minutes, stirring every 2 to 3 minutes.</li> <li>Sprinkle parmesan cheese over the top of the vegetables.</li> <li>Serve vegetables over rice.</li> </ol> <h2>Nutritional analysis (per serving):</h2> <ul> <li>165 calories</li> <li>7g protein</li> <li>2g fat</li> <li>0g sat fat</li> <li>31g carbohydrate</li> <li>4g fiber</li> <li>0mg cholesterol</li> <li>278mg sodium</li> <li>117mg calcium</li> <li>1.4mg iron</li> </ul> <p style="font-size: 12px;">Serves:&nbsp;4</p> <p style="font-size: 12px;">Serving size:&nbsp;1 cup vegetables and 1/2 cup rice</p> <p>Note: Nutritional analysis may vary depending on ingredient brands used.</p> <p>Variations and suggestions:<strong><br /> </strong>You can also serve this dish over pasta. If you would like even more&nbsp;cheese flavor, add soy mozzarella to the vegetables.</p>
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