Broccoli and Zucchini Noodle Casserole - 10.1g Carbs, 2.6 g Fiber, 4.3 g Sugar
By: Judith Hine Favehealthyrecipes Original Recipe
Made with fresh veggies and healthy ingredients, this Broccoli and Zucchini Noodle Casserole will soon become your favorite casserole recipe. This vegetable casserole is both delicious and nutritious, so you won't feel guilty for serving this meal to your family. Put down that box of mac and cheese because this recipe is just as simple to make but it's so much better for you.
Cook Time: 45 min
Serves: 8
4 large zucchinis, unpeeled
1 tsp salt
4 large eggs
1 cup egg whites (about 8 eggs)
½ cup fat-free plain Greek yogurt
Fresh ground black pepper
2 cups broccoli, chopped into small pieces
2 cups kale, stemmed and chopped
½ cup basil leaves, roughly torn or chopped
1½ cup reduced-fat shredded Cheddar cheese, divided
1. Preheat oven to 350 degrees F and spray a 10-inch baking dish with cooking spray.
2. Use a spiral cutter to cut the zucchini into "noodles". Place the zucchini noodles into a large colander and sprinkle with the salt, tossing with your hands to mix. Let stand 20 minutes, tossing again a couple times. Place on a clean kitchen towel and roll and squeeze to remove as much moisture as possible.
3. In a large bowl, mix the eggs, egg whites, yogurt, and pepper. Add the dried zucchini, broccoli, kale, and basil into the bowl. Add one cup of the cheese and mix. Pour into the prepared baking dish and sprinkle with the remaining cheese. Bake for 40-45 minutes.
Notes:
The process of mixing the raw zucchini with salt and letting it stand is to remove excess moisture from the vegetable so that it does not make the dish water-y. Don't be tempted to skip this step.
If you don't have a spiral cutter, you can slice the zucchini very thinly on a mandolin, box grater, or using a food processor and julienne blade.
Serves: 8
Serving Size: 295g
Nutrition per Serving: 167 Calories, 7.2g Total Fat, 3.4g Saturated Fat, 0g Trans Fat, 10.1g Carbs, 2.6 g Fiber, 4.3 g Sugars, 17.4 g Protein
Posted by: chefgloria1030@yahoo.com
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