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Cheddar-Vegetable Surprise


  • 3 cups cooked brown rice

  • 1 cup thinly diagonally sliced carrots

  • 1 cup broccoli florets

  • 1 cup coarsely chopped onion

  • 1 cup sliced mushrooms

  • 1 cup coarsely chopped zucchini

  • 1 cup canned diced tomatoes

  • 4 ounces low-fat cheddar cheese, coarsely grated

  • 1/4 cup low-sodium soy sauce

  • 2 tablespoons sesame seeds


Preheat oven to 350°F.

Spread rice in shallow baking dish. Cover with vegetables. Spread cheese over top, distributing evenly. Pour soy sauce all over and sprinkle with sesame seeds.

Bake for about 45 minutes, or until heated through and cheese is melted.

Serves 6

Each serving contains about 202 calories, 10 g protein, 4 g fat, 4 mg cholesterol, 33 g carbohydrates, 4 g fiber, and 551 mg sodium.

Online Medical Reviewer: Brittany Poulson MDA RDN CD CDE
Online Medical Reviewer: Heather Trevino
Date Last Reviewed: 2/1/2021
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