B
ButterSticks
Guest
2 cups zucchini squash
1 medium fresh tomato
2 Tbsp. enriched all purpose flour
1/4 tsp. oregano
1/4 tsp. black pepper
1 1/2 oz. low-fat or nonfat shredded cheddar cheese
1/2 tsp. garlic powder
3 tsp. egg substitute
1. Preheat oven to 350 degrees.
2. Spray a small casserole dish with cooking spray.
3. Rinse vegetables; slice tomato into thin slices and cut zucchini into quarter-inch slices.
4. Prepare egg substitute by adding 2 tablespoons of water for every 1 1/2 tsp of egg substitute.
5. In a medium bowl, combine flour, pepper and oregano. Add zucchini and toss well to coat.
6. Spray a nonstick skillet with cooking spray and heat over medium heat; sauté zucchini until golden brown, about four minutes. Layer zucchini and tomatoes, beginning with zucchini. Spread egg substitute over top. Sprinkle with garlic powder.
7. Bake covered for about 20 minutes; take out, sprinkle with cheese and return to oven uncovered until cheese melts, about two minutes, and serve.
Makes 1 serving. Nutritional values per serving: 250 calories, 9g fat (5.0g sat), 19g protein, 29g carbohydrate, 6g fiber, 10mg cholesterol, 233mg sodium and 13g sugar.
1 medium fresh tomato
2 Tbsp. enriched all purpose flour
1/4 tsp. oregano
1/4 tsp. black pepper
1 1/2 oz. low-fat or nonfat shredded cheddar cheese
1/2 tsp. garlic powder
3 tsp. egg substitute
1. Preheat oven to 350 degrees.
2. Spray a small casserole dish with cooking spray.
3. Rinse vegetables; slice tomato into thin slices and cut zucchini into quarter-inch slices.
4. Prepare egg substitute by adding 2 tablespoons of water for every 1 1/2 tsp of egg substitute.
5. In a medium bowl, combine flour, pepper and oregano. Add zucchini and toss well to coat.
6. Spray a nonstick skillet with cooking spray and heat over medium heat; sauté zucchini until golden brown, about four minutes. Layer zucchini and tomatoes, beginning with zucchini. Spread egg substitute over top. Sprinkle with garlic powder.
7. Bake covered for about 20 minutes; take out, sprinkle with cheese and return to oven uncovered until cheese melts, about two minutes, and serve.
Makes 1 serving. Nutritional values per serving: 250 calories, 9g fat (5.0g sat), 19g protein, 29g carbohydrate, 6g fiber, 10mg cholesterol, 233mg sodium and 13g sugar.