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
Serving size: 1 cup vegetables and ½ cup rice
Nutritional analysis (per serving):
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
|Allrecipes.com This site offers more than 40,000 free recipes, plus lots of cooking tips and information.|
|Academy of Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.|
|Vegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.|
|Food Network TV's Food Network goes online with searchable menus and recipes, an encyclopedia of cooking terms, and ideas from celebrity chefs.|
|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.|
|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.|
|Vegan Food Guide A vegan doesn't consume any animal-derived foods or use animal products or byproducts, and eats only plant-based foods.|
|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?|
|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.|
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