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Ingredients

• 2 Summer Squash, medium size, diced
• 1 Chopped Onion, medium size
• 1 Zucchini, medium size, diced
• 3⁄4 cup Shredded Cheddar Cheese, use lowfat
• 1⁄4 cup Grated Parmesan Cheese
• 1 1⁄2 cups Lowfat Milk, use 1% lowfat
• 1 Egg, beaten
• 1 cup Instant Brown Rice
• 1⁄2 teaspoon Italian Seasoning
• 1⁄4 teaspoon Salt
• 1⁄8 teaspoon Pepper, 1/8 teaspoon

• 1 Non-Stick Cooking Spray

Description

Nutrition Information (per Serving)<br />182 Calories, 4 G Total Fat (18% Calories From Fat); 11g Protein; 27 G Carbohydrate; 2 G Dietary Fiber; 43 Mg Cholesterol; 290 Mg Sodium. Exchanges: 1 Grain (Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 F

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