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Z-Quick and Tasty Zucchini Recipes

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Yield: 10 servings
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Nutritional Information



Calories per serving:

230



Calories per serving:

30%



Fat per serving:

7.7g



Saturated fat per serving:

4.6g



Monounsaturated fat per serving:

1.3g



Polyunsaturated fat per serving:

0.3g



Protein per serving:

23g



Carbohydrates per serving:

18.1g



Fiber per serving:

1.9g



Cholesterol per serving:

84mg



Iron per serving:

2.1mg



Sodium per serving:

716mg



Calcium per serving:

382mg



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Ingredients

  • Ingredients
  • 1 1/2 cupsegg substitute
  • 3 large eggs
  • 1 1/2 cups(6 ounces) shredded reduced-fat extrasharp cheddar cheese, divided
  • 1 1/2 cups(6 ounces) shredded reduced-fat Monterey Jack cheese, divided
  • 1/2 cup1% low-fat milk
  • 1/2 cupall-purpose flour (about 2 1/4 ounces)
  • 1 teaspoonbaking powder
  • 1/2 teaspoonsalt
  • 1 (16-ounce) carton fat-free cottage cheese
  • Cooking spray
  • 4 cupssliced zucchini (about 4)
  • 2 cupsdiced potato with onion (such as Simply Potatoes)
  • 1 cupfinely chopped green bell pepper (about 1)
  • 1 (8-ounce) package presliced mushrooms
  • 1/2 cupchopped fresh parsley
  • 2 tomatoes, thinly sliced

Details

Preparation

Step 1

Preparation

Preheat oven to 400°.

Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.

Note: Substitute corn or spinach for some of the vegetables, if you wish.

Wine note: Because of its eggy, custardy character, quiche is excellent with chardonnay. But this version goes in a ""greener"" direction, incorporating lots of zucchini, bell pepper, and parsley. So serve it with sauvignon blanc, a wine that has a touch of green flavor. Try the Honig Sauvignon Blanc 2005 from Napa Valley, California ($15). --Karen MacNeil

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