3 cups cooked brown rice
1 cup carrots, sliced thinly diagonally
1 cup broccoli florets
1 cup onion, coarsely chopped
1 cup mushrooms, sliced
1 cup zucchini, coarsely chopped
1 cup canned tomatoes, coarsely chopped
4 ounces low-fat cheddar cheese, coarsely grated
1/4 cup low-sodium soy sauce
2 tablespoons sesame seeds
Spread rice in shallow baking dish. Cover with vegetables. Cover with cheese, distributing evenly. Pour soy sauce all over and sprinkle with sesame seeds. Bake at 350°F for approximately 45 minutes.
Each serving contains about 202 calories, 10 g protein, 4 g fat (18 percent calories from fat), 4 mg cholesterol, 33 g carbohydrates, 4 g fiber, and 551 mg sodium.