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
14.5 oz can
Italian or Mexican Zucchini Squash
Diced Tomatoes - no salt added
Chicken / Vegetable Broth - low sodium
Dried Parsley Flakes
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.