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Tomato and Zucchini Gratin with Rice

One of the things I’ve been enjoying on the Alli food plan is that there is no food or food group that is demonized. You can eat carbs and meat and fruits and veggies and even fats in balance without having to feel bad about it.

This gratin caught my eye immediately because as the summer has been ending I’ve been eager to enjoy the final days of farm fresh tomatoes and other produce. It’s also pretty versatile and you could probably swap in other ingredients in place of the zucchini like mushrooms or eggplant. I even went so far as to throw in some chopped shrimp to add a little bit of protein into the dish so I could serve it as a main course and have a one dish meal.

Of course, you can make the recipe without the shrimp and I’ll give you variations for both below. The one thing I would do differently next time is I would probably saute the onion and garlic before layering them into the gratin. I have a thing about raw onion and the dish just doesn’t cook long enough in the oven for the onion to get cooked down enough to my liking. In keeping with the Alli principles I would saute them in just a dash of an olive oil cooking spray so as not to add any unnecessary fat or calories.

Tomato and Zucchini Gratin with Rice

Adapted from The alli Diet Plan

Ingredients

  • 2 cups cooked brown rice
  • 2 large tomatoes, sliced thinly
  • 1 medium zucchini, sliced thinly
  • 1/2 red onion (optional: sauteed in olive oil cooking spray)
  • 2 cloves garlic (optional: sauteed in olive oil cooking spray)
  • 1/2 cup fresh basil, coarsely chopped
  • 1/4 tsp black pepper
  • 1/4 cup Parmesan cheese
  • 1/2 cup broth
  • 1/2 cup plain breadcrumbs
  • (Optional: 8 oz chopped raw shrimp)

Instructions

  • (Optional: saute the onion and garlic with a tiny bit of olive oil cooking spray until softened.)
  • Preheat the oven to 375 degrees.
  • In a bowl mix together the pepper, Parmesan, basil and breadcrumbs.
  • Coat a rectangular baking dish with non-stick cooking spray.
  • Spread half the rice in the bottom of the dish.
  • Layer on top of the rice 1/2 of the sliced tomato, followed by 1/2 of the sliced zucchini, followed by 1/2 of the onion, (followed by 1/2 of the shrimp if you are using it) followed by 1/2 of the breadcrumb/cheese mixture.
  • Repeat with the remaining 1/2 of rice, tomato, zucchini, and onion/garlic (and shrimp if using).
  • Pour the broth over the gratin and then top with the remaining breadcrumb mixture.
  • Bake at 375 degrees for 30-40 minutes or until veggies are soft and the top is browned.

Preparation time: 10 minute(s)

Cooking time: 35 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 6

Calories: 309

Fat: 3.7

Protein: 9.2

With 8 oz shrimp:

Calories: 346

Fat: 4.1

Protein: 17.1