- 8
Ingredients
- Light-as-a-Feather Zucchini Casserole
- Print Friendly
- 8 8 Servings
- Ingredients
- 4 4 4 teaspoons margarine or butter, divided
- 6 6 1 1/2 coarsely grated zucchini (about 1 1/2 pounds)
- 1 1 1 cup finely chopped onion
- 1/2 1/2 1/2 cup finely chopped red bell pepper
- 1 1 1 tablespoon all-purpose flour
- 1 1 1 cup low-fat evaporated milk
- 1 1 1 teaspoon Dijon mustard
- 1/2 1/2 1/2 teaspoon garlic salt
- 1/8 1/8 1/8 teaspoon fresh ground pepper
- 3/4 3/4 3/4 cup shredded reduced-fat sharp cheddar cheese
- 2 2 2 large egg whites
- 1/4 1/4 1/4 cup panko breadcrumbs
Preparation
Step 1
Instructions
1. Preheat the oven to 400ºF. Lightly spray a 9 x 9 x 2-inch glass or ceramic baking dish with cooking spray.
2. In a large non-stick skillet, heat 1 teaspoon of margarine over medium heat. Add the zucchini, onion, and bell pepper and cook for 10 to 15 minutes or until the liquids have evaporated. Transfer to a bowl and set aside.
3. Add 2 teaspoons of margarine to the pan over medium heat. Add flour and cook for 1 minute, stirring constantly. Add the milk, Dijon, garlic salt, and pepper and whisk until mixture thickens, about 4 to 5 minutes. Remove from heat and stir in the cheese until blended. Pour over the zucchini mixture, stir, and let cool to room temperature.
4. In a small bowl, beat the egg whites until soft peaks form. Gently fold the egg whites into zucchini mixture. Pour the mixture into the prepared baking dish. Melt the remaining teaspoon of margarine, combine it with the breadcrumbs, and sprinkle on top.
5. Bake for 35 to 40 minutes or until heated through.
NUTRITION INFORMATION PER SERVING (generous ½ cup): Calories 90 | Carbohydrate 10g (Sugars 6g) | Total Fat 3g (Sat Fat 2g) | Protein 7g | Fiber 2g | Cholesterol 10mg | Sodium 250mg | Food Exchanges: 1 Vegetable | Carbohydrate Choices 1 | Weight Watcher Point Comparison: