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Nutritional Recipes

Baked Zucchini Casserole

Written by COA Nutrition Team On August 23, 2019

You’ll love the balanced nutrition in this dish: Eggs, yogurt and cheese add protein. Rice and whole grain Chex cereal provides carbs. And zucchini brings all the vitamins and the extra fiber.

INGREDIENTS:

  • ¾ cup white rice, short grain
  • 12-ounce Colby-jack cheese
  • 6 medium zucchinis
  • 1 ½ teaspoon of salt
  • ½ cup sour cream
  • ½ cup of plain yogurt
  • ½ teaspoon of baking powder
  • 4 large egg
  • ½ teaspoon Italian Seasoning
  • ½ cup of fresh chives, chopped
  • 1 ½ cup rice Chex cereal
  • 2 tablespoons of butter, salted

INSTRUCTIONS:

  1. Preheat oven to 400 degrees F and grease a 9×13-inch baking dish.
  2. Cook rice as directed on package, set aside. Grate the cheese.
  3. Grate zucchini and place in colander. Toss with 1 teaspoon of salt and allow to sit in colander over a bowl to allow excess moisture to drain. After 10 minutes, squeeze more moisture out and then add zucchini to a large mixing bowl (you will need about 4 cups of zucchini).
  4. Add sour cream, yogurt, baking powder, and eggs to zucchini and mix well. Add cooked rice, 2 cups of the cheese, chopped chives, 1/2 teaspoon salt, and Italian seasoning. Mix well.
  5. Pour into prepared baking dish and sprinkle with remaining cheese. Crush the cereal and melt the butter. Toss together; sprinkle on top.
  6. Bake for 30-35 minutes, or until heated through.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

Choose whole grains

Pick whole grains over refined grains, at least 50 percent of the time. Whole grains like brown rice and bulgur have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients. Try quinoa, whole wheat pasta, oats, farro and barley as side dishes, on top of salads and in soups.

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