Zucchini And Rice Casserole

Zucchini And Rice Casserole

Ingredients

• 2cups cooked brown rice (see instruction)
• 2tablespoons corn, peanut or vegetable oil
• ½cup finely chopped onion
• 1teaspoon finely minced garlic
• 1teaspoon finely chopped fresh marjoram or 1/2 teaspoon dried
• 4cups freshly grated zucchini, about 1 1/2 pounds whole
• Salt to taste, if desired
• Freshly ground pepper to taste
• 1cup low-fat cottage cheese
• 2eggs, lightly beaten
• ¾cup finely chopped parsley

• Nutritional Information

  • • Nutritional analysis per serving (4 servings)

      235 calories; 5 grams fat; 1 gram saturated fat; 0 grams trans fat; 1 gram monounsaturated fat; 1 gram polyunsaturated fat; 34 grams carbohydrates; 4 grams dietary fiber; 7 grams sugars; 14 grams protein; 99 milligrams cholesterol; 232 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.

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4 to 6 servings

Preparation

1. Prepare rice and set aside to cool.
2. Preheat oven to 325 degrees.
3. Heat oil in large skillet and add onions and garlic. Cook, stirring, until wilted. Add marjoram and zucchini. Cook, stirring, without browning, about 5 minutes. Add salt and pepper to taste. Pour mixture into bowl. Beat together cottage cheese and eggs and add to zucchini mixture. Add rice, salt, pepper and chopped parsley. Blend well. There should be about 5 cups.
4. Pour mixture into 5- or 6-cup casserole. Place in oven and bake 45 minutes.

• Cooked Brown Rice: Pour 2/3 cup of brown rice into small saucepan. Add 1 1/3 cups cold water. Bring to boil, cover closely and simmer 45 minutes or until liquid has been absorbed.

1 hour