Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products. This is a quick and easy way to add a vegetable serving into your daily meal plan. Prep time: 25 minutes What you need: 1 zucchini, sliced 1 yellow squash, sliced 1/2 red bell pepper, chopped 2 tomatoes, chopped 1/4 cup fat-free Italian dressing 2 cups brown rice, cooked 1/4 cup soy parmesan cheese nonstick cooking spray What to do: Spray casserole dish with cooking spray. Mix vegetables and dressing together in the casserole dish. Cook vegetables in microwave for 10 minutes, stirring every 2 to 3 minutes. Sprinkle parmesan cheese over the top of the vegetables. Serve vegetables over rice. Nutritional analysis (per serving): 165 calories 7g protein 2g fat 0g sat fat 31g carbohydrate 4g fiber 0mg cholesterol 278mg sodium 117mg calcium 1.4mg iron Serves: 4 Serving size: 1 cup vegetables and 1/2 cup rice Note: Nutritional analysis may vary depending on ingredient brands used. Variations and suggestions: You can also serve this dish over pasta. If you would like even more cheese flavor, add soy mozzarella to the vegetables. Back to Articles Related Articles About Recipes for Kids With Lactose Intolerance These recipes are especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products. Read More About Recipes for Teens With Lactose Intolerance These recipes are especially for teens with lactose intolerance. Teens with lactose intolerance often need to limit or avoid dairy products. Read More About Recipes for Kids With Lactose Intolerance These recipes are especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products. Read More Milk Allergy in Infants Almost all infants are fussy at times. But some are very fussy because they have an allergy to the protein in cow's milk, which is the basis for most commercial baby formulas. Read More Lactose Intolerance If you have lactose intolerance, you're not alone. Millions of Americans have the condition. Check out these tips on dealing with lactose intolerance. Read More Lactose Intolerance Kids with lactose intolerance have trouble digesting a type of sugar found in milk and other dairy foods. But by making smart choices, they can eat delicious foods without feeling sick. Read More Lactose Intolerance Many kids have lactose intolerance - trouble digesting lactose, the main sugar in milk and milk products - which can cause cramps, diarrhea, and gas. Read More Vegetarian Chili (Lactose Intolerance) This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products. Read More Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2021 KidsHealth®. All rights reserved. Images provided by The Nemours Foundation, iStock, Getty Images, Veer, Shutterstock, and Clipart.com.