| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Eggs, Grains | 1 | Servings | ||
INGREDIENTS
| 2 | c | Plain fat-free yogurt |
| Equivalent of 2 egg whites | ||
| lightly beaten 1 | ||
| Tablespoons Ener-G egg | ||
| replacer + 2 Tablespoons | ||
| water whipped with a | ||
| whisk | ||
| 1/4 | c | Chopped onion |
| 3 | c | Cooked brown rice |
| 2 | c | Diced zucchini |
| 2 | c | Diced pattypan or yellow |
| summer squash | ||
| 1 | c | Diced red bell pepper, I |
| used red and orange | ||
| 1/2 | t | Dried dill leaves |
| 1/2 | c | Whole-grain bread crumbs |
INSTRUCTIONS
Saute the onion until translucent; stir into the yogurt. Lightly saute the zucchini and squash. Spread the rice on the bottom of a medium-sized baking dish. Combine the zucchini, squash, red pepper, and dill. Place on top of the rice. Pour the yogurt-onion mixture over the squash and top with bread crumbs. Bake for 30 minutes or until crumbs are lightly browned in a pre-heated 350 degree F oven. Makes 6 servings. Adapted from: 500 Fat-Free Recipes by Sarah Schlesinger. Posted to fatfree digest V97 #204 by "Lachman, Diane" <dlachman@path.org> on Sep 8, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 2878
Calories From Fat: 231
Total Fat: 27.5g
Cholesterol: 29.4mg
Sodium: 840.8mg
Potassium: 2729.5mg
Carbohydrates: 544.4g
Fiber: 43.6g
Sugar: 56g
Protein: 69.5g