Zucchini, Corn & Mushroom Casserole

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* Exported from MasterCook II *

 

Zucchini, Corn & Mushroom Casserole

 

Recipe By : 500 Practically Fatfree One Pot Recipes

Serving Size : 6 Preparation Time :0:15

Categories : Casseroles Lowfat

Main Dishes Vegetables

 

Amount Measure Ingredient -- Preparation Method

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2 tablespoons broth

1 medium onion -- chopped

3 scallion -- sliced

2 cloves garlic -- minced

1 jalapeno pepper -- seeded & minced

1 cup sliced zucchini

1 cup fresh, canned or thawed frozen corn

2 cups sliced mushrooms

1 cup low-sodium tomato sauce

1/2 teaspoon dried oregano

1/2 teaspoon dried thyme

3/4 cup cooked rice

1/2 teaspoon ground black pepper

1/4 cup shredded nonfat cheddar

 

1. Heat broth in large saucepan. Add onion, scallions, garlic,

jalapeno, zucchini, and corn. Saute until onion begins to soften,

about 4 minutes.

 

2. Stir in mushrooms, tomato sauce, oregano, and thyme, and simmer

for 10 minutes. Add rice and black pepper, and simmer until

vegetables are just tender and all ingredients are heated through,

about 8 more minutes.

 

3. Serve topped with cheese.

 

Per serv: 104 cals, 0 g fat, 129 mg sod

 

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