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Saturday, August 24, 2013

Still have a lot of Zucchini in your garden? Make a Zucchini Casserole...

I bet you're still harvesting zucchinis from your garden and you've probably made grilled zucchini, skewers with zucchini (March 20, 2012), zucchini bread (July 17, 2013) and maybe even Zucchini Manago (September 20, 2011) until you're sick and tired of them. What to do? Well you can make a zucchini quiche (recipe another time) or you can make a zucchini casserole.

Zucchini casserole is quick and easy. You can change, add or adjust this recipe to suit your own personal taste. The original recipe called for mozzarella cheese and my mother likes to make it with feta cheese, personally I prefer using goat cheese – it's low in sodium and adds a nice flavor to the dish. I think it would be really good if you added a handful of spinach or kale and 6-8 sliced mushrooms too... You can also season it up a bit with a couple of cloves of garlic, a pinch of oregano and maybe a bit of crushed red peppers.  If you want to make it a little more substantial, you could add some cooked pasta like ziti, rigatoni or bread crumbs - but that will add carbs and sodium...

Zucchini Casserole – serves 6
2 Tbl olive oil
2 medium zucchini, 1/4” slices
1 medium onion, chopped
1 28 oz can of low sodium diced tomatoes
1 8 oz package of soft goat cheese

Heat oil in a skillet, saute zucchini and onions until soft. Layer into a casserole dish, cover with tomatoes, sprinkle cheese on top. Bake in a 350 degree oven for 15 minutes or until cheese starts to bubble and brown.

Nutritional Data for Zucchini Casserole – per serving
Calories 178
Fat 12.5 g
Saturated Fat 6.1 g
Polyunsaturated Fat .6 g
Monounsaturated Fat 5.1 g
Cholesterol 17 mg
Sodium 198 mg
Potassium 63 mg
Carbohydrate 9 g
Dietary Fiber 2.7 g
Sugars 5 g
Protein 8.5 g
Vitamin A 7.8%
Vitamin C 5%
Calcium 5.8%
Iron 4.5%

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