Light Spicy Zucchini and Tomato Casserole

Vegetarian
Gluten Free
Health score
28%
Light Spicy Zucchini and Tomato Casserole
60 min.
4
110kcal

Suggestions

Ingredients

  • 14.5 ounce canned tomatoes diced canned
  • teaspoon chili powder 
  • tablespoons cilantro leaves roughly chopped
  • 0.3 cup cotija cheese crumbled
  • cloves garlic minced
  • 0.5 teaspoon ground cumin 
  • servings kosher salt and pepper black freshly ground
  • teaspoon olive oil 
  •  jalapeño diced green red seeded finely
  • pounds zucchini 

Equipment

  • baking sheet
  • oven
  • pot
  • baking pan
  • aluminum foil
  • broiler

Directions

  1. Preheat the oven broiler. Slice the zucchini on a sharp angle about 1/2-inch thick and place on a baking sheet lined with foil and nonstick cooking spray. Coat the zucchini with nonstick cooking spray and season with 1/4 teaspoon salt and 1/4 teaspoon pepper. Broil, flipping once, until just golden, 6 to 8 minutes. Reduce the oven temperature to 425 degrees F.
  2. Meanwhile, heat the oil in a medium pot set over medium-high heat.
  3. Add the garlic and jalapeno and cook until softened, 2 to 3 minutes.
  4. Add the chili powder, cumin and tomatoes. Continue to cook until the tomatoes are soft and the sauce is thickened, about 10 minutes.
  5. Remove from the heat, lightly mash with a fork and season with salt and pepper.
  6. Coat an 8-inch square baking dish with cooking spray.
  7. Place about 1/2 of the zucchini in the bottom of the dish and top with 1/2 of the tomato sauce. Repeat the layers and cover with foil.
  8. Bake until bubbly and hot, about 20 minutes.
  9. Remove the foil, sprinkle with the cheese and continue to bake until the cheese is melted and lightly browned, about 10 minutes.
  10. Let stand 10 minutes, sprinkle with the cilantro.

Nutrition Facts

Calories110kcal
Protein19.01%
Fat35.1%
Carbs45.89%

Properties

Glycemic Index
43.25
Glycemic Load
1.05
Inflammation Score
-8
Nutrition Score
13.087391328552%

Flavonoids

Luteolin
0.05mg
Myricetin
0.02mg
Quercetin
1.81mg

Nutrients percent of daily need

Calories:110.05kcal
5.5%
Fat:4.57g
7.02%
Saturated Fat:2.01g
12.58%
Carbohydrates:13.43g
4.48%
Net Carbohydrates:10.01g
3.64%
Sugar:8.25g
9.16%
Cholesterol:11.13mg
3.71%
Sodium:328.02mg
14.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.56g
11.13%
Vitamin C:47.14mg
57.14%
Vitamin B6:0.47mg
23.4%
Manganese:0.46mg
23.19%
Vitamin A:1120.74IU
22.41%
Vitamin B2:0.33mg
19.34%
Potassium:630.98mg
18.03%
Folate:59.73µg
14.93%
Fiber:3.42g
13.68%
Calcium:136.44mg
13.64%
Phosphorus:134.51mg
13.45%
Vitamin K:12.58µg
11.98%
Magnesium:45.98mg
11.5%
Iron:1.78mg
9.89%
Vitamin B1:0.13mg
8.58%
Zinc:1.14mg
7.62%
Copper:0.14mg
6.96%
Vitamin B3:1.27mg
6.37%
Vitamin B5:0.61mg
6.1%
Vitamin E:0.77mg
5.13%
Selenium:2.68µg
3.82%
Vitamin B12:0.21µg
3.52%