Baked Zucchini and Cheese
Indulge in the creamy, cheesy goodness of our Baked Zucchini and Cheese! This comforting casserole combines the tender sweetness of zucchini, the richness of cheese, and the crunch of breadcrumbs, all baked to perfection.
Benefits of Zucchini
Nutritional Benefits
1. Low in Calories: Zucchini is extremely low in calories, making it an excellent addition to weight loss diets.
2. Rich in Vitamins and Minerals: Zucchini is a good source of vitamins C and K, as well as minerals like potassium and manganese.
3. High in Antioxidants: Zucchini contains antioxidants like vitamin C and beta-carotene, which help protect cells from damage.
Health Benefits
1. Supports Healthy Digestion: The fiber in zucchini can help support healthy digestion and prevent constipation.
2. May Help Lower Blood Sugar: The fiber and antioxidants in zucchini may help lower blood sugar levels and improve insulin sensitivity.
3. Supports Healthy Bones: Zucchini is a good source of calcium, magnesium, and potassium, which are essential for maintaining healthy bones.
4. May Help Reduce Inflammation: The antioxidants and anti-inflammatory compounds in zucchini may help reduce inflammation and improve overall health.
Additional Benefits
1. Supports Healthy Skin: The antioxidants and vitamins in zucchini may help protect the skin from damage and support healthy aging.
2. May Help Improve Eye Health: The antioxidants in zucchini, particularly lutein and zeaxanthin, may help protect the eyes from damage and reduce the risk of age-related macular degeneration.
3. Supports Healthy Hair and Nails: The vitamins and minerals in zucchini, particularly vitamin C and biotin, may help promote healthy hair and nail growth.
Overall, zucchini is a nutritious and versatile vegetable that can be enjoyed in a variety of dishes, from salads and stir-fries to bread and muffins.
A simple and delicious zucchini casserole recipe loaded with cheese!
Ingredients:
- 4 medium zucchinis, sliced into 1/4-inch rounds
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 cup grated mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and freshly ground black pepper, to taste
- 1/2 cup breadcrumbs (optional, for topping)
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Grease a baking dish lightly with olive oil or cooking spray.
3. Slice the zucchinis into 1/4-inch thick rounds and place them in a large mixing bowl.
4. Add the olive oil, minced garlic, oregano, basil, red pepper flakes (if using), salt, and black pepper to the zucchini slices.
5. Toss to coat the zucchini evenly with the seasoning.
6. Arrange the zucchini slices in an overlapping pattern in the prepared baking dish.
7. Sprinkle the grated mozzarella and Parmesan cheeses evenly over the zucchini slices.
8. If desired, mix the breadcrumbs with a tablespoon of olive oil and sprinkle over the cheese for a crispy topping.
9. Place the dish in the preheated oven and bake for 25-30 minutes, or until the cheese is melted, bubbly, and golden brown on top.
10. Remove from the oven and let it cool for a few minutes.
11. Garnish with additional Parmesan or fresh herbs, if desired.
12. Serve warm.
Tips:
1. Use fresh and tender zucchinis: Choose zucchinis with a slightly sweet flavor and a tender texture.
2. Don’t overmix the cheese mixture: Mix the cheese, eggs, and breadcrumbs just until combined to prevent a tough texture.
3. Add some extra flavor with herbs: Mix in some chopped fresh herbs, such as parsley or basil, for added flavor.
4. Use different types of cheese: Experiment with different types of cheese, such as mozzarella, parmesan, or feta, for a unique flavor.
5. Make ahead for a quick dinner: Prepare the casserole ahead of time and bake just before serving for a quick and easy dinner.
Health Benefits:
1. Low in calories: This casserole is relatively low in calories, making it a great option for a healthy dinner.
2. Rich in vitamins and minerals: Zucchinis are a good source of vitamins C and K, as well as minerals like potassium and manganese.
3. Supports healthy digestion: The fiber in the zucchinis and breadcrumbs can help support healthy digestion and prevent constipation.
Additional Tips:
1. This dish pairs well as a side for roasted chicken, grilled fish, or as a light main course with a fresh green salad.
Enjoy your baked zucchini and cheese!
Nutrition Information (per serving):
1. Calories: 250
2. Protein: 15g
3. Fat: 15g
4. Saturated Fat: 8g
5. Cholesterol: 30mg
6. Carbohydrates: 15g
7. Fiber: 2g
8. Sugar: 5g
9. Sodium: 250mg