Zucchini and Tomato Skillet Dinner

Hearty brown rice and vegetables take the place of meat in this saucy one-dish dinner.

  • prep time 20 min
  • total time 35 min
  • ingredients 9
  • servings 2

Ingredients

1
teaspoon olive or vegetable oil
1/3
cup chopped onion
1
medium zucchini, cut lengthwise in half, then cut crosswise into slices (2 cups)
1
can (15 oz) ready-to-serve creamy tomato soup with 30% less sodium
1/2
cup water
1
teaspoon red pepper sauce
1
cup uncooked instant brown rice
1
medium tomato, chopped (3/4 cup)
1/3
cup shredded mozzarella cheese
  • 1 In 10-inch nonstick skillet, heat oil over medium heat. Cook onion in oil, stirring occasionally, until tender. Stir in zucchini. Cook 4 to 6 minutes, stirring occasionally, until crisp-tender. Remove from heat.
  • 2 Carefully stir in soup, water, pepper sauce and rice. Heat to boiling; reduce heat to low. Cover and cook 13 to 15 minutes or until rice is tender.
  • 3 Stir in tomato. Sprinkle with cheese. Cover and cook about 2 minutes or until cheese is melted.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

    Serving Size: 1 Serving
    Calories
    410
    (
    Calories from Fat
    90),
    % Daily Value
    Total Fat
    10g
    10%
    (Saturated Fat
    3g,
    3%
    Trans Fat
    0g
    0%
    ),
    Cholesterol
    10mg
    10%;
    Sodium
    520mg
    520%;
    Total Carbohydrate
    70g
    70%
    (Dietary Fiber
    8g
    8%
      Sugars
    10g
    10%
    ),
    Protein
    13g
    13%
    ;
    % Daily Value*:
    Vitamin A
    35%;
    Vitamin C
    35%;
    Calcium
    20%;
    Iron
    10%;
    Exchanges:
    3 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
    Carbohydrate Choices:
    4
    *Percent Daily Values are based on a 2,000 calorie diet.
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