Zucchini is a versatile vegetable that can be used in a variety of dishes, from sides to mains. These two recipes—Cheesy Zucchini and Zucchini Rice Casserole—highlight the delicious potential of zucchini. Both dishes are easy to prepare and are packed with flavor, making them perfect for family dinners or gatherings.

Full Recipe:

Ingredients:

For Cheesy Zucchini:

• 2 zucchini

• 2 onions

• 2 tablespoons butter

• 1/4 cup flour

• 1 cup vegetable broth

• 1 cup cream

• Salt and black pepper to taste

• French herbs

• 150g (5.3 oz) cheese

• 1 tablespoon butter (for baking)

For Zucchini Rice Casserole:

• 1 zucchini

• 1 onion

• Olive oil

• 1 carrot

• 1 clove garlic

• 1/2 cup rice

• 1 cup vegetable broth

• 1 glass water

Directions:

Cheesy Zucchini:

1. Prepare the Zucchini:
   • Slice the zucchini into circles and place in a container.
   • Sprinkle with salt to remove excess moisture, stir, and let rest for 10 minutes.
   • Pat the zucchini dry with a paper towel.
2. Prepare the Sauce:
   • Chop 2 onions into strips.
   • Heat 2 tablespoons of butter in a pan over medium heat.
   • Add the onions and sauté until slightly golden.
   • Stir in 1/4 cup of flour and mix well.
   • Gradually add 1 cup of vegetable broth, stirring constantly to avoid lumps.
   • Add 1 cup of cream, salt, black pepper, and French herbs to taste.
   • Mix well and remove from heat.
3. Assemble and Bake:
   • Preheat the oven to 200°C (400°F).
   • In a baking dish, layer the zucchini slices and pour half of the sauce over them.
   • Sprinkle with half of the cheese and mix well.
   • Add the remaining zucchini and pour the rest of the sauce on top.
   • Sprinkle with the remaining cheese.
   • Dot with 1 tablespoon of butter.
   • Bake for 25-30 minutes or until golden and bubbly.

Zucchini Rice Casserole:

1. Prepare the Vegetables:
   • Finely chop 1 onion and 1 clove of garlic.
   • Grate 1 carrot.
   • Heat olive oil in a pan over medium heat.
   • Add the onion and garlic, sauté until fragrant.
   • Add the grated carrot and cook until softened.
2. Cook the Rice:
   • Add 1/2 cup of rice to the pan with the vegetables.
   • Pour in 1 cup of vegetable broth and 1 glass of water.
   • Bring to a boil, then reduce the heat to low and cover.
   • Simmer for 10-15 minutes, or until the rice is cooked and the liquid is absorbed.
3. Combine and Serve:
   • Mix the cooked rice with the zucchini mixture.
   • Add French herbs, salt, and black pepper to taste.
   • Serve hot.

Prep Time: 20 minutes | Cooking Time: 30 minutes | Total Time: 50 minutes | Kcal: 320 kcal per serving | Servings: 4 servings

Cooking Tips

1. For the Cheesy Zucchini:
   • Ensure to pat the zucchini slices dry to prevent excess moisture in the dish.
   • Stir the sauce constantly while adding the broth to avoid lumps.
2. For the Zucchini Rice Casserole:
   • Use long-grain rice for a fluffier texture.
   • Add other vegetables like bell peppers or peas for extra color and flavor.

Serving Suggestions

• Cheesy Zucchini: Serve as a main dish with a side salad or as a side dish to roasted meats.
• Zucchini Rice Casserole: Enjoy as a hearty main course or as a side to grilled chicken or fish.

Nutritional Information

• Cheesy Zucchini:
  • Calories: Approximately 350 kcal per serving
  • Protein: High from the cheese and cream
  • Fat: Contains healthy fats from butter and cream
  • Carbohydrates: Moderate, providing energy from the vegetables and sauce
• Zucchini Rice Casserole:
  • Calories: Approximately 250 kcal per serving
  • Protein: Moderate from the rice and vegetables
  • Fat: Low, primarily from the olive oil
  • Carbohydrates: High, providing energy from the rice and vegetables

Variations

• Cheesy Zucchini:
  • Add-Ins: Include mushrooms, bell peppers, or spinach for extra flavor and nutrition.
  • Cheese Variations: Use a mix of cheeses like cheddar, gouda, or Parmesan for a richer taste.
• Zucchini Rice Casserole:
  • Spices: Add a dash of curry powder or cumin for a different flavor profile.
  • Protein Boost: Incorporate cooked chicken, turkey, or tofu for added protein.

Conclusion

These zucchini-based dishes are a great way to enjoy the nutritious benefits of zucchini in a flavorful and satisfying way. Whether you prefer the rich, creamy Cheesy Zucchini or the hearty Zucchini Rice Casserole, these recipes are sure to delight your taste buds and provide a healthy, delicious meal option.