Low-Fat Zucchini & Rice Casserole 🥒🍚
If you’re on the hunt for a deliciously wholesome dish that won’t weigh you down, look no further than this delightful Low-Fat Zucchini & Rice Casserole! Bursting with flavor and nutritious goodness, this recipe is a perfect harmony of creamy ricotta, zesty parmesan, and fresh zucchini, all nestled together with long-grain rice and a medley of seasonings. 🌿✨
Overview
- Preparation Time: 15 minutes
- Cooking Time: 30 minutes
- Total Time: 45 minutes
- Servings: 6
Ingredients
| Quantity | Ingredient |
|---|---|
| 1 cup | Fat-free ricotta cheese |
| 2/3 cup | Parmesan cheese |
| 1/2 cup | Fat-free mayonnaise |
| 1 | Egg |
| 1 | Egg white |
| 1/2 tsp | Salt |
| 1/8 tsp | Fresh ground black pepper |
| 3 cups | Long-grain white rice |
| 3 cups | Zucchini, diced |
| 1/2 cup | Scallions, thinly sliced |
| Cooking spray | |
| Bread crumbs, for topping |
Instructions
-
Preheat the Oven 🌡️
- Begin by preheating your oven to a toasty 375 degrees Fahrenheit. This will ensure that your casserole bakes to perfection!
-
-
Prepare the Casserole Dish 🍲
- Grab a 2-quart casserole dish and give it a light spritz with cooking spray. This will make cleanup a breeze later on.
-
Mix the Cheesy Goodness 🧀
- In a large mixing bowl, combine the fat-free ricotta cheese, 2/3 cup of the parmesan cheese, fat-free mayonnaise, whole egg, egg white, salt, and a dash of fresh ground black pepper. 🥚🧂
- Give everything a good stir until it’s all beautifully blended together.
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Add the Rice & Veggies 🌾🥒
- Next, gently fold in the long-grain white rice, diced zucchini, and thinly sliced scallions. 🌿🍚
- Mix until every last grain of rice and slice of zucchini is coated in that creamy, cheesy goodness.
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Layer it Up 🔄
- Transfer this delectable mixture into your prepared casserole dish, spreading it out evenly. 🥄
- Now, it’s time to add some texture! Sprinkle a generous layer of bread crumbs over the top, followed by the remaining parmesan cheese. 🧀🍞
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Bake to Perfection 🥧🔥
- Pop your casserole into the preheated oven, uncovered, and let it bake for about 30 minutes. 🕒
- Keep an eye on it—it’s ready when it’s hot throughout and has a lovely, lightly browned top.
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Serve & Enjoy! 🍽️
- Once your Low-Fat Zucchini & Rice Casserole has emerged from the oven all bubbly and golden, it’s time to dig in! 🌟
- Serve up generous portions of this creamy, cheesy delight, and savor every nutritious bite. 🤤
Nutrition Information (Per Serving)
- Calories: 435.5
- Total Fat: 5.3g
- Saturated Fat: 2.5g
- Cholesterol: 42.9mg
- Sodium: 571.5mg
- Total Carbohydrates: 81.5g
- Dietary Fiber: 2.6g
- Sugar: 3.2g
- Protein: 13.6g
Tips & Tricks
- Customize with Veggies: Feel free to get creative with your veggie choices! Add bell peppers, mushrooms, or spinach for extra flavor and nutrients.
- Cheese Swap: Experiment with different cheeses like mozzarella or cheddar for a twist on flavor.
- Make it Vegan: Swap out the eggs and cheese for vegan alternatives to create a plant-based version of this casserole.
- Crunchy Topping: For an extra crispy topping, mix in some crushed nuts or panko breadcrumbs.
This Low-Fat Zucchini & Rice Casserole is a wholesome, comforting dish that’s perfect for any occasion, from weeknight dinners to potluck gatherings. Packed with veggies, fiber, and protein, it’s a meal that will leave you feeling satisfied and nourished. So, gather your ingredients, preheat that oven, and get ready to delight your taste buds with this scrumptious creation! 🥒🧀🍚
