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
278
14% daily value
10 servings
                                       
                                            balanced
     

Fat

18% 12

Saturated

25% 5

Trans

- 0

Monounsaturated

- 4

Polyunsaturated

- 2

Carbs

12% 35

Carbs (net)

- 33

Fiber

9% 2

Sugars

- 4

Sugars, added

- 0

Protein

18% 9

Cholesterol

8% 23

Sodium

23% 546

Calcium

23% 234

Magnesium

12% 52

Potassium

11% 504

Iron

12% 2

Zinc

11% 1

Phosphorus

30% 209

Vitamin A

12% 109

Vitamin C

23% 21

Thiamin (B1)

22% 0

Riboflavin (B2)

25% 0

Niacin (B3)

13% 2

Vitamin B6

27% 0

Folate equivalent (total)

26% 103

Folate (food)

- 48

Folic acid

- 33

Vitamin B12

17% 0

Vitamin D

2% 0

Vitamin E

4% 1

Vitamin K

36% 43
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