Serves: 6
WW Points: 3
Ingredients:
1 tablespoon olive oil
2 onions — chopped
4 cloves garlic — minced
1 pound broccoli florets — finely chopped
1 1/2 cups mushrooms — finely chopped
1/2 pound cauliflower — finely chopped
1 red bell pepper — seeded and finely chopped
1 1/2 cups cooked long-grain white rice
2 sun-dried tomato halves — soaked, drained, and chopped
3 tablespoons basil — minced
2 tablespoons grated parmesan cheese
2 tablespoons cider vinegar
1/2 teaspoon lemon zest
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 egg whites — lightly beaten
2 tablespoons tomato paste
Instructions:
Preheat the oven to 350° F; spray a 9 x 5″ loaf pan with nonstick cooking spray.
In a large nonstick skillet, heat the oil. Saute the onions and garlic until the onions are translucent, 6-7 minutes. Add the broccoli, mushrooms, cauliflower and bell pepper; saute until the broccoli is tender and most of the liquid evaporates, 8-10 minutes.
Stir in the rice, spinach, tomatoes, basil, cheese, vinegar, lemon zest, salt and pepper. Remove from the heat; cool slightly. Stir in the egg whites. Press the vegetable mixture into the pan; spread the tomato paste on top of the loaf. Bake until firm, 40-45 minutes; cool 10-15 minutes before slicing.
Nutritional Analysis:
Per Serving: 159 Calories; 3g Fat (18.3% calories from fat); 8g Protein; 27g Carbohydrate; 6g Dietary Fiber; 1mg Cholesterol; 336mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.