This Zucchini and Chicken Casserole is a delightful and hearty dish, perfect for a nutritious family dinner. With layers of vegetables, chicken, and cheese, it’s both healthy and delicious.
Preparation Overview
- Preparation Time: 20 minutes
- Cooking Time: 50 minutes
- Total Time: 70 minutes
- Serves: 4-6 people
Ingredients
- 2 zucchini
- 3 eggs
- 3 tablespoons flour
- 2 onions
- 1 chicken fillet
- 3 peppers
- 2 cloves of garlic
- 120 g cheddar cheese
- Salt
- Black pepper
- 1/2 teaspoon cumin
- 1 teaspoon red pepper flakes
- Parsley, chopped
- Olive oil
- 300 ml milk
- 240 g flour
- 2 tomatoes
- 200 g mozzarella
Instructions
Prepare the Zucchini:
- Grate the zucchini and place in a colander. Add salt and let rest for 15 minutes to draw out excess moisture.
- After 15 minutes, squeeze the remaining liquid out of the zucchini and set aside.
Prepare the Vegetables:
- Chop the onions, peppers, and garlic.
- Heat olive oil in a large pan over medium heat. Add the chopped onions and fry for 1-2 minutes until translucent.
- Add the chopped carrot and fry for another 2 minutes.
- Add the chopped peppers and cook for 2-3 minutes.
- Season with salt, black pepper, cumin, and red pepper flakes. Stir well and remove from heat.
Prepare 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 no longer pink. Set aside.
Prepare the Batter:
- In a bowl, whisk together the eggs and milk.
- Gradually add 240 g of flour, mixing until smooth. Season with salt.
Combine and Assemble:
- Preheat your oven to 200°C (392°F).
- In a large mixing bowl, combine the grated zucchini, cooked vegetables, and diced chicken.
- Pour the egg and flour mixture over the combined ingredients and mix well.
- Add chopped parsley and mix again.
Bake:
- Grease a baking dish with olive oil. Pour the vegetable and chicken mixture into the dish and smooth it out.
- Place in the preheated oven and bake for 35 minutes.
Add Toppings:
- Slice the tomatoes and grate the mozzarella.
- After 35 minutes, remove the casserole from the oven and top with sliced tomatoes and grated mozzarella.
- Return to the oven and bake for another 15 minutes until the cheese is melted and bubbly.
Serve:
- Let the casserole cool slightly before serving. Enjoy warm.
Serving Suggestions
- Serve with a fresh green salad or a side of roasted vegetables for a complete meal.
- Pair with a glass of white wine or fresh lemonade.
Cooking Tips
- Zucchini: Ensure the zucchini is well-drained to avoid excess moisture in the casserole.
- Cheese Varieties: Experiment with different cheeses like gouda or fontina for varied flavors.
- Herbs: Fresh basil or oregano can be added for extra flavor.
Nutritional Benefits
- Zucchini: Low in calories and rich in vitamins A and C, and potassium.
- Chicken: Provides high-quality protein and essential nutrients.
- Vegetables: Peppers and tomatoes add antioxidants and vitamins.
Dietary Information
- Gluten-Free Option: Substitute flour with a gluten-free flour blend.
- Dairy-Free Option: Use plant-based milk and cheese alternatives.
Why You’ll Love This Recipe
- Healthy and Nutritious: Packed with vegetables and lean protein.
- Easy to Make: Simple steps and minimal ingredients make it a breeze to prepare.
- Versatile: Great for dinner, brunch, or even as leftovers.
Conclusion
This Zucchini and Chicken Casserole is a delicious and healthy dish that’s perfect for any meal. With its combination of fresh vegetables, tender chicken, and melted cheese, it’s sure to become a family favorite. Try this recipe and enjoy the wonderful flavors and textures. Bon appétit!