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Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve with sliced tomatoes, black olives and sweet onion.
Diet Types: Vegetarian, Low Fat, Vegan
Ingredients:
  • 2 tablespoons soy parmesan cheese
  • 1 1/2 pounds zucchini, shredded
  • 2 cups cooked brown rice
  • 1 lemon, juiced
  • 3/4 cup chopped parsley
  • 1 small onion, minced
  • 1 large clove garlic, minced
  • 1 teaspoon salt-free seasoning
  • 1/8 teaspoon black pepper
  • 1/2 teaspoon oregano
  • 1 pound extra firm tofu, crumbled
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1/2 teaspoon Cumin
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Preheat oven to 350. Grease a casserole dish. Mix the crumbled tofu with the 1 tablespoon lemon juice and the 1 tablespoon olive oil and set aside for 10 minutes while preparing the vegetables. Combine all ingredients except soy parmesan. Spoon into a casserole dish. Top with soy parmesan cheese and bake 20 minutes or until lightly browned on top.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 255
    Calories from Fat 65
     % Daily Value*
    Total Fat 7g11%
      Saturated Fat 1g6%
      Mono Fat 3g 
    Sodium 146mg6%
    Total Carbs 35g12%
      Dietary Fiber 5g20%
      Sugars 1g 
    Protein 13g 
    Iron25%
    Calcium15%
    Vitamin B-620%
    Vitamin C42%
    Vitamin E5%
    Vitamin A19%
    Selenium1%
    Manganese70%
    Copper20%
    Zinc12%
    Potassium22%
    Phosphorus26%
    Magnesium30%
    Pantothenic acid6%
    Niacin12%
    Riboflavin6%
    Thiamin20%
    Folate16%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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