Z-Quick and Tasty Zucchini Recipes

Yield: 10 servings Review this recipe 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

Z-Quick and Tasty Zucchini Recipes
Z-Quick and Tasty Zucchini Recipes

PREP TIME

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minutes

TOTAL TIME

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minutes

SERVINGS

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servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

--

servings

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

Directions

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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