Zucchini and Rice Casserole (low fat)

This "en-lightened" version of an old-fashioned casserole is great for two reasons: it uses a fair amount of zucchini and, more importantly, it has a rich creamy flavor the whole family will enjoy.

1 cup fat-free ricotta cheese
2/3 cup grated Parmesan cheese
1/2 cup fat-free mayonnaise
1 whole egg, plus 1 egg white
1/2 tsp. salt
1/8 tsp. freshly ground black pepper
3 cups cooked long-grain white rice
3 cups shredded zucchini, 2 medium squash
1/2 cup chopped scallions, about 4, green and white parts
2 Tbsp. dry bread crumbs

Preheat the oven to 375 degrees F. Spray a 2-quart casserole with cooking spray.

In a large bowl, combine the ricotta, one-half cup of the Parmesan cheese, the mayonnaise, whole egg and egg white, salt and pepper.

Add the rice, zucchini, and scallions and stir into the cheese until evenly blended. Spread the mixture into the prepared casserole.

Sprinkle the bread crumbs over the rice mixture, followed by the remaining Parmesan.

Bake the casserole, uncovered, 30 minutes, until it is hot and lightly browned on top.

Each of the six servings contains 299 calories and 9 grams of fat.

Source: The American Institute for Cancer Research