This Zesty Zucchini Casserole is a delightful way to enjoy a nutritious meal that’s both quick to prepare and incredibly delicious. Packed with fresh vegetables and creamy mozzarella, it’s a perfect dish for those looking to eat well and maintain a healthy diet. With a touch of zesty flavor and a satisfying texture, this casserole makes for a great lunch or dinner option that helps with weight management.

Preparation Time:

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes

Full Recipe:

Ingredients:

• 3 medium zucchinis (courgettes), sliced
• 150 g cherry tomatoes, halved
• Olive oil (for drizzling)
• 150 g single cream
• 80 g rice flour
• 150 g mozzarella cheese, shredded
• 1 medium onion, peeled and sliced
• 5 eggs
• 2 carrots, trimmed, peeled, and sliced
• Black pepper, to taste
• Paprika powder, to taste
• Salt, to taste

Directions:

1. Prepare the Vegetables:
   • Preheat the oven to 180°C (350°F).
   • Wash and slice the zucchinis and carrots. Halve the cherry tomatoes and slice the onion.
2. Prepare the Casserole Base:
   • In a large mixing bowl, whisk together the eggs and single cream.
   • Stir in the rice flour until well combined.
   • Season with salt, black pepper, and paprika powder to taste.
3. Combine Ingredients:
   • Add the sliced zucchinis, carrots, onion, and cherry tomatoes to the egg mixture. Mix well to coat the vegetables evenly.
4. Assemble and Bake:
   • Lightly grease a baking dish with olive oil.
   • Pour the vegetable and egg mixture into the baking dish, spreading it out evenly.
   • Sprinkle the shredded mozzarella cheese over the top.
5. Bake:
   • Place the dish in the preheated oven and bake for 30-35 minutes, or until the top is golden and the casserole is set.
6. Serve:
   • Allow the casserole to cool slightly before serving. Garnish with fresh herbs if desired.

Serving Suggestions:

• Serve with a side salad for a light and healthy meal.
• Pair with whole grain toast or a small serving of quinoa for added texture and nutrients.

Cooking Tips:

• Use fresh vegetables for the best flavor and texture.
• Adjust seasoning according to your taste preferences.
• For a lighter version, use low-fat cream and cheese.

Nutritional Benefits:

• Zucchini: Low in calories and rich in vitamins and minerals.
• Carrots: High in beta-carotene and fiber.
• Mozzarella Cheese: Provides protein and calcium.
• Eggs: Excellent source of protein and essential nutrients.

Dietary Information:

• Vegetarian: Yes
• Gluten-Free: Yes (using rice flour)

Nutritional Facts (per serving, based on 6 servings):

• Calories: Approximately 220 kcal
• Protein: 12g
• Fat: 15g
• Carbohydrates: 15g
• Fiber: 3g
• Sodium: 350mg

Storage:

• Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheat in the oven or microwave before serving.

Why You’ll Love This Recipe:

• Quick and easy to prepare, making it perfect for busy weeknights.
• Deliciously creamy and satisfying, yet still healthy and low in calories.
• Versatile and can be customized with your favorite vegetables or spices.

Conclusion:

This Zesty Zucchini Casserole is a fantastic way to enjoy a nutritious meal that’s both satisfying and easy to make. With its combination of fresh vegetables, creamy texture, and zesty flavor, it’s sure to become a favorite in your meal rotation. Give it a try and experience a tasty, healthy dish that fits perfectly into your lifestyle!

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Frequently Asked Questions (FAQs):

1. Can I use other types of cheese?
   • Yes, you can substitute mozzarella with cheddar, feta, or any cheese you prefer.
2. Can I make this casserole ahead of time?
   • Yes, you can prepare it a day in advance and store it in the refrigerator. Reheat before serving.
3. What if I don’t have rice flour?
   • You can use all-purpose flour or another gluten-free flour blend.
4. Can I add more vegetables?
   • Absolutely! Feel free to add bell peppers, spinach, or mushrooms for extra flavor and nutrients.
5. Is there a substitute for single cream?
   • You can use heavy cream or a dairy-free alternative like coconut cream.
6. How can I make this recipe spicier?
   • Add a pinch of cayenne pepper or red chili flakes to the egg mixture for a kick.
7. Can I freeze this casserole?
   • Yes, you can freeze it in an airtight container for up to 3 months. Thaw and reheat before serving.
8. What size baking dish should I use?
   • A medium-sized baking dish (about 9×9 inches) works well for this recipe.
9. Can I use pre-cut vegetables?
   • Yes, pre-cut or frozen vegetables can be used. Just make sure to thaw and drain them if frozen.
10. How can I adjust the serving size?
    • Simply adjust the ingredient quantities based on how many servings you need.