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Healthy Zucchini Rice Casserole Recipe

Healthy  Zucchini  Rice Casserole Recipe

Zucchini and Rice Casserole

This is a great recipe to use all that zucchini
from your garden, cheesy and delicious!

Ingredients:

  • 3 cups water
  • 1/2 cup rice
  • 2 pounds zucchini
  • 1/4 cup butter
  • 1/4 cup vegetable oil
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup shredded Cheddar cheese salt and pepper to taste
  • 2 eggs, beaten
  • 1 cup bread crumbs
  • 2 tablespoons butter, melted

Description:

1 Bring 3 cups of water to boil, add rice. When water returns to a boil, reduce temperature to a low. Cover rice and cook until rice is tender.

2 Preheat oven’s broiler. Grease a 9×13 inch baking dish.

3 Cut ends from zucchini and steam until tender. Reserve 2 zucchini for garnish, then dice remaining zucchini.

4 Combine butter and oil in a Dutch oven and heat until butter is melted. Add rice and diced zucchini, then saute until golden, stirring frequently. Stir in the cheeses until melted and add salt and pepper to taste. Let cool slightly, then stir in eggs quickly. Pour into a prepared baking dish and sprinkle generously with bread crumbs.

5 Slice reserved zucchini and arrange around the diced mixture. Drizzle melted butter over top.

6 Broil about 6 inches from the source of heat until lightly browned and bubbly.

Nutrition at a glance

Servings Per Recipe: 11

amount per serving

Calories 231

Protein 7g

Total Fat 16g

Sodium 280mg

Cholesterol 65mg

Carbohydrates 16g

Fiber 1g

1. Slice zuccini. Put it with lots of margarine over medium or medium low heat. The idea is to boil/steam the zuccini in its own juice and the margarine.

2. Drain the zuccini, put it in a serving or keeping-warm bowl, and pour this “devil sauce” over it:

3 tbsp margarine, melted over low heat until barely bubbling.

1 tbsp prepared brown mustard

1 tsp Worchestershire sauce

1 tbsp chopped parsley

1 tbsp minced onion

1 tsp garlic powder

1 cup chicken gravy (I used the chicken gravy mix from Costco, which has something like 5g carb per quarter cup of gravy after it’s made up — i.e. 2 tbsp of the dry mix). Mix the gravy powder in water and stir it in last, then let it all thicken together in the pan.

NOTES:

The amounts don’t seem to be critical. For everything except the gravy I just sorta dumped stuff in the pan and guestimated the measurements. This sauce also adds a nice flavor to a dip/spread made of canned tuna mashed with cream cheese. In fact what I had for lunch today was the zuccini devil with a scoop of tuna cream cheese on top, the whole heated in the microwave, quite yummy. BTW, the original recipe for this sauce calls for beef boullion instead of chicken gravy and for a tbsp of chopped “celery tops”, both of which I didn’t try.

Healthy Zucchini Rice Casserole Recipe
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