Instructions: Halve the zucchini and squashes lengthwise, then cut crosswise into 1/2-inch-thick pieces. Put the rice in a large bowl and gently separate the grains and break apart any lumps.

Coat a large nonstick frying pan with nonstick cooking spray and place over medium-high heat. Add the garlic and saute for 30 seconds. Add the zucchini, squash and pepper and saute for 3 minutes.

Stir in the water, cover and cook until the vegetables are tender when pierced, about 3 minutes.

Uncover and add the rice. Cook, stirring constantly, until heated through, 3-4 minutes. Stir in the tomato, basil, parsley and cheese.

To serve, transfer to a platter.

.. Cooked rice: 2 cups water, boiling. cup rice, Stir frequently until the water returns to a boil. Reduce heat, cover, simmer 20 min for white or up to 45 min for brown.

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