Cheesy Veggie Bake

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Cheesy Veggie Bake

Ingredients

4 large zucchini squashes
Salt
4 large eggs
1 cup egg whites (about 8 large egg whites)
1/2 cup fat-free plain greek yogurt (certified gluten-free if necessary)
Black pepper
2 cups broccoli, chopped into bite sized pieces
2 cups kale, torn and lightly packed
1 1/2 cups reduced-fat shredded cheddar cheese, divided
Directions

Preheat your oven to 350°F and spray a 10-inch Cast Iron skillet with cooking spray. Set aside.

Using the 6mm blade on your spiralizer. Spiralize the zucchinis, so that they turn into long noodles.

Place the zucchini into a strainer set over a large bowl and sprinkle with salt. Let them sit for 20 minutes, stirring around every so often.

While the zucchini noodles sit, whisk together the eggs and egg whites in a large bowl. Add in the Greek yogurt and a pinch of pepper and additional salt. Whisk until smooth and creamy.

Once the zucchini has sat, squeeze out as much excess water as you can. Then, transfer the zucchini noodles onto a paper towel and dry off, again, as much as you can.

Stir the zucchini noodles, broccoli, kale and 1 cup of the cheddar cheese into the egg mixture and mix well.

Pour the mixture into the prepared skillet and spread out evenly. Sprinkle with remaining cheddar cheese.

Bake until the eggs feel set and begin to slightly pull away from the side of the skillet, about 40-45 minutes. Turn your oven to high broil and broil an additional 2-3 minutes or until the top turns golden brown.

Nutrition Information

Serves: 8 | Serving Size: 1/8 of dish

Per serving: Calories: 164; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 121mg; Sodium: 301mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 16g

Nutrition Bonus: Potassium: 678mg; Iron: 8%; Vitamin A: 48%; Vitamin C: 114%; Calcium: 40%

Article printed from Hello Healthy: http://blog.myfitnesspal.com

URL to article: http://blog.myfitnesspal.com/cheesy-veggie-bake/

For Us Zucchini Lovers

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Crusty Parmesan-Herb Zucchini Bites

Ingredients 4 medium, fresh zucchini, sliced in half 1/2 cup fresh Parmesan cheese, grated 1-2 tablespoons fresh rosemary & thyme, minced smidge of olive oil salt & pepper to taste Directions Pre-heat oven to 350F, lightly brush both sizes of the zucchini with olive oil and place on a foil-lined baking sheet. Mix cheese and herbs together in a small bowl and sprinkle over the zucchini along with salt and pepper to taste. Bake for 15 minutes and place under the broiler for the last 3-5 minutes until cheese is crispy and browned.

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OVEN BAKED ZUCCHINI FRIES

YOU WILL NEED:
1 large zucchini, peeled
1 tbs olive oil
3/4 cup plain bread crumbs (you could use seasoned for extra flavor)
1/4 cup parmesan cheese
1/2 tsp kosher salt

DIRECTIONS:
1. Line a baking sheet with foil (you can spray it lightly with cooking spray) and preheat your oven to 425 deg F. Peel your zucchini, cut off the ends and cut it into “fries”. Toss with the olive oil, making sure that every piece is well coated.

2. In a small bowl, combine the bread crumbs, parmesan cheese and salt. Cover the olive oil coated zucchini pieces with the bread crumb mixture (shake off excess breadcrumbs), then place them on your baking sheet and bake for about 15 minutes, until the zucchini looks crispy and golden, and is soft when pricked with a fork. Serve warm!

 

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Zucchini Parmesan Crisps

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1 lb. zucchini or squash (about 2 medium-sized)
1/4 cup shredded Parmesan (heaping)
1/4 cup Panko breadcrumbs (heaping)
… 1 tablespoon olive oil
1/4 teaspoon kosher salt
freshly ground pepper, to taste

Preheat oven to 400 degrees. Line two baking sheets with foil and spray lightly with vegetable spray.

Slice zucchini or squash into 1/4 inch-thick rounds. Toss rounds with oil, coating well.
In a wide bowl or plate, combine breadcrumbs, parmesan, salt and pepper.
Place rounds in parmesan-breadcrumb mixture, coating both sides of each round, pressing to adhere. The mixture will not completely cover each round, but provides a light coating on each side.

Place rounds in a single layer on baking sheets. Sprinkle any remaining breadcrumb mixture over the rounds.

Bake for about 22 to 27 minutes, until golden brown. (There is no need to flip them during baking — they crisp up on both sides as is.)