Soy Recipes - Main Dishes
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Veggie Rice Squares
Ingredients:
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
Directions:
Preheat the oven to 350°.
Sauté 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 sautéed 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
Directions:
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
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