18 Ingredients
  • 4 cups zucchini, halved lengthwise and thinly sliced (about 1 1/4 pounds)
  • 4 cups yellow squash, halved lengthwise and thinly sliced (about 1 1/4 pounds)
  • 2 cups thinly sliced leek (about 2 large)
  • 1/4 cup fat-free, less-sodium chicken broth
  • 1 teaspoon salt, divided
  • 1 teaspoon freshly ground black pepper, divided
  • 3 garlic cloves, minced
  • 1 cup fat-free sour cream
  • 2/3 cup 1% low-fat milk
  • 2 large egg whites
  • 3 cups cooked basmati rice
  • 1 cup (4 ounces) crumbed feta cheese
  • 1/2 cup (2 ounces) grated fresh parmesan cheese
  • 1/4 cup chopped fresh parsley
  • 2 teaspoons chopped fresh oregano
  • Cooking spray
  • 25 onion or garlic melba snack crackers
  • 2 tablespoons butter, melted
Nutrition
309
15% daily value
9 servings
                                       
                                            balanced
     

Fat

20% 13

Saturated

27% 5

Trans

- 0

Monounsaturated

- 4

Polyunsaturated

- 2

Carbs

13% 39

Carbs (net)

- 36

Fiber

10% 3

Sugars

- 5

Sugars, added

- 0

Protein

20% 10

Cholesterol

9% 26

Sodium

25% 606

Calcium

26% 260

Magnesium

14% 58

Potassium

16% 560

Iron

14% 2

Zinc

9% 1

Phosphorus

33% 233

Vitamin A

13% 121

Vitamin C

39% 23

Thiamin (B1)

20% 0

Riboflavin (B2)

21% 0

Niacin (B3)

12% 2

Vitamin B6

20% 0

Folate equivalent (total)

29% 115

Folate (food)

- 53

Folic acid

- 36

Vitamin B12

8% 0

Vitamin D

0% 0

Vitamin E

4% 1

Vitamin K

60% 48
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