Easy as 1,2,3 and you have a casserole that will melt in your mouth. The combination of zucchini and tomatoes have always been an Italian pleasure. Add Arborio rice and you have just made a mouthwatering side dish that will pair up with just about any main course. Low in calories, low in sodium and big on flavor gives you the perfect side dish... 
Zucchini & Arborio Casserole  -  Serving's: 4
Per Serving: - Calories 223; Sodium 112mg;
Fat 0.5g; Protein 7g; Carbohydrate 47g; 
Cholesterol 0mg; Dietary fiber 3g

Ingredients:     
3
1
1
1
1
1 1/2
1/2
1/2
1/8
1/4
large
14.5 oz can
cup
cup
Tbsp
tsp
tsp
tsp
tsp
tsp
Italian or Mexican Zucchini Squash
Diced Tomatoes - no salt added 
Arborio Rice
Chicken / Vegetable Broth - low sodium
Dried Parsley Flakes
Chili Powder
Garlic Powder
Onion Powder
Sea Salt
Ground Black Pepper
Pre-heat oven to 375 degrees f.

Mix together in a small bowl: parsley, chili powder, garlic powder, onion powder, sea salt and black pepper. Place the mixture into a spice grinder (coffee grinder) or mortar and pestle. Crush all spices together to make a well blended spice mix.

Cut zucchini into 1 1/2 to 2 inch pieces. Place zucchini and tomatoes into a 8 X 8 baking dish. Blend 3/4 of the spice mix into the zucchini & tomatoes. 

Rinse the Arborio rice with cool water then mix with the seasoned zucchini & tomatoes. 

Mix the remaining seasoning with 1 cup of broth and pour over the casserole. The liquid level should come just above the vegetable and rice mix. Add water if needed.

Cover the baking dish with aluminum foil and bake for 1 hour. Remove from oven loosen foil and allow to sit 10 minutes before serving. The zucchini will be extremely hot.
Casserole
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The UnSalted Heart .com

Healthy Recipes With Great Taste 
Designed To Help Lower Your Sodium For Life
A Heart Healthy Life Style
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Enjoy, 
From Our Unsalted Heart To Yours...
Zucchini & Arborio Rice Casserole
Recipe by
Tony LeDonne
The ingredients listed for this recipe have been chosen to help 
lower the sodium content of your final dish. 
This will help you with a heart healthy life style.