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Zucchini and Tomato Skillet Dinner

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Zucchini and Tomato Skillet Dinner
  • Prep Time 20 min
  • Total Time 35 min
  • Servings 2
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Hearty brown rice and vegetables take the place of meat in this saucy one-dish dinner.

Ingredients

1
teaspoon olive or vegetable oil
1/3
cup chopped onion
1
medium zucchini, cut lengthwise in half, then cut crosswise into slices (2 cups)
1
can (15 oz) ready-to-serve creamy tomato soup with 30% less sodium
1/2
cup water
1
teaspoon red pepper sauce
1
cup uncooked instant brown rice
1
medium tomato, chopped (3/4 cup)
1/3
cup shredded mozzarella cheese

Directions

  • 1 In 10-inch nonstick skillet, heat oil over medium heat. Cook onion in oil, stirring occasionally, until tender. Stir in zucchini. Cook 4 to 6 minutes, stirring occasionally, until crisp-tender. Remove from heat.
  • 2 Carefully stir in soup, water, pepper sauce and rice. Heat to boiling; reduce heat to low. Cover and cook 13 to 15 minutes or until rice is tender.
  • 3 Stir in tomato. Sprinkle with cheese. Cover and cook about 2 minutes or until cheese is melted.
Tips  

Add a little more spice to this entrée by increasing the red pepper sauce to 1 tablespoon.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
410
(
Calories from Fat
90
)
Daily Value
Total Fat
10g
15%
(
Saturated Fat
3g
15%
,
Trans Fat
0g
)
Cholesterol
10mg
3%
Sodium
520mg
21%
Potassium
760mg
22%
Total Carbohydrate
70g
23%
(
Dietary Fiber
8g
33%
,
Sugars
10g
)
Protein
13g
Daily Value*:
Vitamin A
35%
35%
Vitamin C
35%
35%
Calcium
20%
20%
Iron
10%
10%
Exchanges:
3 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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