Italian Vegetable Casserole

Italian Vegetable Casserole

Note: This recipe is especially for teens with lactose intolerance, who need to limit or avoid dairy products.

This is a quick and easy way to add a vegetable serving into your daily meal plan.

Prep time: 25 minutes

Ingredients:

Directions:

  1. Spray casserole dish with non-stick cooking spray.
  2. Mix vegetables and dressing together in the casserole dish.
  3. Cook vegetables in microwave for 10 minutes, stirring every 2 to 3 minutes.
  4. Sprinkle parmesan cheese over the top of the vegetables.
  5. Serve vegetables over rice.

Serves: 4

Serving size: 1 cup vegetables and ½ cup rice

Nutritional analysis (per serving):
165 calories
2 g fat
0 g sat fat
7 g protein
31 g carbohydrate
4 g fiber
0 mg cholesterol
278 mg sodium
117 mg calcium
1.4 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
You can also serve over this dish over pasta. If you would like more of a cheesy flavor, add soy mozzarella to the vegetables.

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012





Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

© 1995-2014 The Nemours Foundation/KidsHealth. All rights reserved.





Bookmark and Share

Related Resources
Web SiteAllrecipes.com This site offers more than 40,000 free recipes, plus lots of cooking tips and information.
Web SiteNational Center for Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.
OrganizationVegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.
Web SiteFood Network TV's Food Network goes online with searchable menus and recipes, an encyclopedia of cooking terms, and ideas from celebrity chefs.
Related Articles
About Recipes for Teens With Lactose Intolerance These recipes are especially for teens with lactose intolerance. Teens with lactose intolerance often need to limit or avoid dairy products.
About Vegetarian Recipes These recipes are for anyone following a vegetarian (meat-free) diet.
Becoming a Vegetarian People choose vegetarianism for a variety of reasons. This article describes different types of vegetarianism and provides advice on ways for vegetarians to get all the nutrients they need.
Vegan Food Guide A vegan doesn't consume any animal-derived foods or use animal products or byproducts, and eats only plant-based foods.
Calcium Your parents were right to make you drink milk when you were little. It's loaded with calcium, a mineral vital for building strong bones and teeth.
Milk Allergy Milk is in all kinds of foods, even things like baked goods. So what should a person who's allergic to milk do?
Lactose Intolerance If you have lactose intolerance, you're not alone. Millions of Americans have the condition. Check out these tips on dealing with lactose intolerance.
iGrow iGrow
Sign up for our parent enewsletter