This Chicken and Zucchini Casserole is a flavorful, hearty dish loaded with tender chicken, fresh vegetables, and a cheesy topping. It’s perfect for family dinners or gatherings, offering a delicious way to enjoy wholesome ingredients.
Preparation Time: 30 minutes
Cooking Time: 50 minutes
Servings: 6
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Ingredients
- 2 medium zucchinis
- 3 eggs
- 3 tablespoons flour
- 2 onions, chopped
- 1 chicken fillet (about 250 g), diced
- 3 peppers, chopped
- 2 cloves of garlic, minced
- 120 g (1 cup) cheddar cheese, grated
- 200 g (2 cups) mozzarella, grated
- 240 g (2 cups) all-purpose flour
- 300 ml (1 1/4 cups) milk
- 2 tomatoes, sliced
- 1/2 teaspoon cumin
- 1 teaspoon red pepper flakes
- Salt, to taste
- Black pepper, to taste
- Olive oil, for cooking and greasing
- Fresh parsley, chopped
Directions
- Prepare the Zucchini:
- Grate the zucchinis and place them in a colander.
- Add salt and let rest for 15 minutes to draw out excess moisture.
- Squeeze out the liquid and set aside.
- Prepare the Vegetables:
- Heat olive oil in a large pan over medium heat.
- Add chopped onions and sauté for 1-2 minutes until translucent.
- Add chopped garlic and peppers, cooking for 2-3 minutes.
- Season with salt, black pepper, cumin, and red pepper flakes. Stir well and remove from heat.
- Cook the Chicken:
- Dice the chicken fillet into small pieces.
- In the same pan, add a little more olive oil if needed and cook the chicken until fully cooked. Set aside.
- Prepare the Batter:
- In a mixing bowl, whisk eggs and milk until well combined.
- Gradually add the flour, mixing until smooth. Season with a pinch of salt.
- Combine and Assemble:
- Preheat oven to 200°C (392°F).
- In a large bowl, combine grated zucchini, cooked vegetables, and chicken.
- Pour the egg and flour batter over the mixture and mix thoroughly.
- Stir in chopped parsley.
- Bake:
- Grease a baking dish with olive oil.
- Pour the combined mixture into the dish and smooth out the top.
- Bake for 35 minutes.
- Add Toppings:
- Remove casserole from the oven and layer sliced tomatoes and grated mozzarella on top.
- Return to the oven and bake for another 15 minutes until cheese is melted and bubbly.
- Serve:
- Let the casserole cool slightly before serving.
5 Serving Suggestions
- Serve with a fresh green salad for a light and balanced meal.
- Pair with roasted potatoes or a crusty baguette.
- Enjoy alongside a chilled glass of white wine or iced lemonade.
- Top with a dollop of sour cream or Greek yogurt for added creaminess.
- Serve with a side of steamed broccoli or green beans for extra veggies.
Cooking Tips
- To ensure a firm texture, thoroughly squeeze out all excess moisture from the grated zucchini.
- Use freshly grated cheese for better melting and flavor compared to pre-shredded varieties.
- Adjust spices like cumin and red pepper flakes to your desired level of heat.
- For a gluten-free version, substitute all-purpose flour with a gluten-free alternative.
- Let the casserole rest for a few minutes after baking to make slicing easier.
Nutritional Benefits
- High Protein: Chicken and eggs provide lean protein for muscle repair and growth.
- Rich in Vitamins: Zucchini and peppers offer vitamins A and C, supporting immune health.
- Calcium-Rich: Cheese and milk contribute to strong bones and teeth.
- Low Carb Option: A great way to include vegetables without relying on heavy starches.
- Healthy Fats: Olive oil adds heart-healthy monounsaturated fats.
Dietary Information
- High Protein: A balanced meal with ample protein content.
- Vegetable-Packed: Includes a variety of colorful vegetables for added nutrients.
- Customizable: Easily modified for gluten-free or low-carb diets.
- Kid-Friendly: Mild flavors and cheesy topping make it appealing to children.
Nutritional Facts (Per Serving)
- Calories: ~320
- Carbohydrates: 18 g
- Protein: 22 g
- Fat: 18 g
- Fiber: 2 g
- Sodium: ~450 mg
Storage
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: Freeze portions for up to 1 month. Thaw overnight in the fridge before reheating.
- Reheating: Warm in the oven at 180°C (350°F) or microwave until heated through.
Why You’ll Love This Recipe
- Loaded with nutritious vegetables and lean protein.
- Easy to customize with your favorite spices and cheese.
- Perfect for meal prep, as it reheats beautifully.
- Comforting, cheesy, and satisfying for the whole family.
Conclusion
This Chicken and Zucchini Casserole with Cheesy Topping is a comforting dish packed with wholesome ingredients and vibrant flavors. The combination of tender chicken, fresh vegetables, and gooey cheese makes it an irresistible meal for any occasion. Whether you’re serving it for dinner or preparing it for meal prep, this recipe is sure to delight your taste buds and provide balanced nutrition. Give it a try, and savor the delicious flavors in every bite!
10 Frequently Asked Questions
- Can I use ground chicken instead of diced chicken?
Yes, ground chicken works well as a substitute. Cook it thoroughly before combining with other ingredients. - Can I replace zucchini with another vegetable?
Yes, grated yellow squash or shredded carrots are great alternatives. - How do I make this casserole gluten-free?
Substitute all-purpose flour with a gluten-free flour blend. - Can I prepare this dish ahead of time?
Yes, assemble the casserole and refrigerate for up to 24 hours before baking. - Can I add more spices for flavor?
Absolutely! Try adding oregano, thyme, or smoked paprika for added depth. - Can I use a different type of cheese?
Yes, Parmesan or Gouda work well in place of cheddar and mozzarella. - What can I serve this casserole with?
Pair it with a side salad, roasted vegetables, or crusty bread. - How do I store leftovers?
Refrigerate in an airtight container for up to 3 days or freeze for longer storage. - Can I make this casserole vegetarian?
Yes, replace chicken with tofu, tempeh, or additional vegetables like mushrooms. - Can I use almond milk instead of regular milk?
Yes, unsweetened almond milk is a suitable substitute for dairy milk