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Cheddar-Vegetable Surprise

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


  • 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.

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.