Veggie Rice Squares
1 cup chopped onions
3/4 cup shredded zucchini
3/4 cup shredded carrots
2 cups prepared Gritty Rice
1 tsp dried basil
1 tsp dried oregano
1/4 tsp black pepper
2 egg whites, lightly beaten
1/2 tsp Tabasco (optional)
2 oz shredded Cheddar-style soy cheese
Preheat the oven to 350°.
Saute the onions, zucchini and carrots in a nonstick skillet until tender.
In a mixing bowl combine the Gritty Rice, basil, oregano, pepper, egg whites, Tabasco and cheese. Stir in the sauteed vegetables.
Spread the mixture evenly in a 9" square baking dish, coated lightly with vegetable oil spray. Bake at 350° for 30 to 35 minutes, until center is set and edges are starting to turn golden. Let sit a few minutes before cutting into 9 squares.
Yield: 9 servings Serving size: 1 square
Per serving: 85 calories, 2 g total fat (0.2 g sat fat), 4 g pro, 13 g carb, 1.8 g fiber, 73 mg sodium, 0 mg cholesterol
Exchanges: 1/2 starch, 1 vegetable
Cheesy Rice Squares Make as above, but use only the Gritty Rice, egg whites and soy cheese. This is especially good for children who don't like their foods mixed together.
Per serving: 72 calories, 2 g total fat (0.2 g sat fat), 4 g pro, 10 g carb, 1.1 g fiber, 69 mg sodium, 0 mg cholesterol
Exchanges: 1/2 starch