For those who love vegetables, this cheddar-vegetable surprise recipe combines numerous vegetables into a single tasty casserole.

Ingredients

• 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

Directions

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.

Serves six

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.