Rice Casserole

Makes:
6 servings

Ingredients:

• 6 carrots, grated
• 3 cups cooked rice (white or brown)
• 3/4 cup onion, chopped
• 1 tablespoon parsley, minced
• 2 tablespoons garlic, minced
• 3 tablespoons cilantro, chopped
• 1 1/2 cups evaporated skim milk
• 1/2 cup fat-free egg substitute or 4 egg whites
• 4 tablespoons non/lowfat Parmesan cheese

Directions:

• Combine the carrots, rice, onions, herbs, and cilantro in a bowl, and stir well. Add the milk and egg substitute or egg whites, and stir well. Coat a casserole dish with nonstick cooking spray (nonfat), and spread the mixture in dish. Sprinkle the cheese on top.
• Bake at 350 degrees F for 50-60 minutes. Let cool for 5-10 minutes.

Nutritional Information:

• Serving size: 1 cup
• Calories: 170
• Fat: 1.5 g
• Cholesterol: 5 mg
• Protein: 10 g
• Carbs: 13 g
• Fiber: 3 g
• Sodium: 200 mg