SQUASH CASSEROLE

FAMILY DINNER: Always a family favorite, a spiral-sliced ham is the star of today’s feast. Use your microwave and serve the simple entree with this squash casserole. Add a Bibb lettuce salad and whole-grain rolls. Buy a Key lime pie for dessert. Plan ahead: Save enough ham and casserole for a second meal (see Round 2: Heat and Eat, Page 6).

Ingredients

1 medium onion, chopped

8 cups sliced zucchini squash (about 2 1/2 pounds)

2 cups cooked brown rice

1 cup low-fat sour cream

1 cup shredded 50 percent light cheddar cheese

1/4 cup freshly grated parmesan cheese, divided

1/4 cup Italian-seasoned bread crumbs

1/2 teaspoon coarse salt

1/2 teaspoon pepper

2 eggs, lightly beaten

Servings: makes 10 servings

Preparation time: 15 minutes

Cooking time: 24 to 30 minutes

In a large bowl, microwave onion on high (100 percent power) 3 minutes. Add squash and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher. Combine zucchini mixture, cooked rice, sour cream, cheddar cheese, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch baking dish. Microwave on high 10 to 12 minutes or until bubbly. Heat broiler. Sprinkle casserole with remaining parmesan cheese. Broil 1 to 3 minutes or until lightly browned.

Per serving: 153 calories, 10 grams protein, 4 grams fat (24 percent calories from fat), 2.1 grams saturated fat, 20 grams carbohydrate, 49 milligrams cholesterol, 287 milligrams sodium, 2 grams fiber.

Carb count: 1.5.