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Zucchini and Tomato Skillet Dinner

Betty Crocker Kitchens
Updated Feb 8, 2010
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Hearty brown rice and vegetables take the place of meat in this saucy one-dish dinner.

Zucchini and Tomato Skillet Dinner

  • Prep Time 20 min
  • Total 35 min
  • Servings 2
  • Ingredients 9
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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

Instructions

  • Step 
    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.
  • Step 
    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.
  • Step 
    3
    Stir in tomato. Sprinkle with cheese. Cover and cook about 2 minutes or until cheese is melted.

Nutrition

410 Calories
10g Total Fat
13g Protein
70g Total Carbohydrate
10g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
410
Calories from Fat
90
Total Fat
10g
15%
Saturated Fat
3g
15%
Trans Fat
0g
Cholesterol
10mg
3%
Sodium
520mg
21%
Potassium
760mg
22%
Total Carbohydrate
70g
23%
Dietary Fiber
8g
33%
Sugars
10g
Protein
13g
% Daily Value*:
Vitamin A
35%
35%
Vitamin C
35%
35%
Calcium
20%
20%
Iron
10%
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 Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.

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