SQUASH RICE CASSEROLE (Sunday 7-day menu planner)



Preparation time: 15 minutes Cooking time: about 30 minutes

1 medium onion, chopped

8 cups zucchini squash, sliced (about 21/2 pounds)

2 cups cooked rice (cooked with fat-free chicken broth)

1 cup fat-free sour cream

1 cup shredded, 50 percent reduced-fat sharp Cheddar cheese

1/4 cup freshly grated parmesan cheese, divided

1/4 cup Italian-seasoned bread crumbs

1 teaspoon coarse salt

1/2 teaspoon pepper

2 large eggs, lightly beaten

Microwave onion on high (100 percent power) in large microwave-safe bowl for 3 minutes. Add squash and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher. Combine zucchini mixture, cooked rice, sour cream, Cheddar cheese, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch microwave-safe baking dish. Microwave on high 10 to 12 minutes or until bubbly. Heat broiler. Sprinkle with remaining parmesan. Broil 1 to 3 minutes or until lightly browned. Makes 10 servings.

Per serving: 148 calories, 9 grams protein, 4 grams fat (23 percent calories from fat), 2 grams saturated fat, 20 grams carbohydrate, 49 milligrams cholesterol, 466 milligrams sodium, 1 gram fiber.

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