Spicy Mexican Style Zucchini Casserole

Vegetarian
Gluten Free
Health score
21%
Spicy Mexican Style Zucchini Casserole
55 min.
8
236kcal

Suggestions

Ingredients

  • teaspoon cayenne pepper to taste
  • cup rice long-grain cooked
  • teaspoon garlic salt 
  • tablespoons olive oil 
  • cup onion chopped
  • teaspoon oregano dried
  • teaspoon paprika 
  • cup pinto beans cooked
  • 2.5 cups salsa 
  • 1.5 cups cheddar cheese shredded
  • pounds zucchini cubed

Equipment

  • frying pan
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Preheat the oven to 350 degrees F (175 degrees C).
  2. Heat the oil in a large skillet over medium-high heat.
  3. Add zucchini and onions; cook and stir until tender, about 10 minutes. Season with garlic salt, paprika, oregano and cayenne pepper, and continue cooking and stirring until fragrant.
  4. Mix in the rice, beans and salsa and cook just until heated through.
  5. Mix in 1 cup of Cheddar cheese until well blended.
  6. Transfer to a 9x13 inch baking dish and top with remaining Cheddar cheese. Cover the dish with a lid or aluminum foil.
  7. Bake for 20 minutes in the preheated oven, or until cheese is melted and bubbly.

Nutrition Facts

Calories236kcal
Protein17.62%
Fat42.45%
Carbs39.93%

Properties

Glycemic Index
31.69
Glycemic Load
7.97
Inflammation Score
-8
Nutrition Score
16.643913015075%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
5.18mg

Nutrients percent of daily need

Calories:236.27kcal
11.81%
Fat:11.7g
18%
Saturated Fat:4.78g
29.88%
Carbohydrates:24.77g
8.26%
Net Carbohydrates:19g
6.91%
Sugar:8.41g
9.34%
Cholesterol:21.19mg
7.06%
Sodium:977.45mg
42.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.93g
21.86%
Vitamin C:33.84mg
41.02%
Manganese:0.63mg
31.65%
Vitamin B6:0.54mg
27.01%
Phosphorus:235.28mg
23.53%
Vitamin A:1174.31IU
23.49%
Potassium:813.18mg
23.23%
Fiber:5.77g
23.07%
Folate:90.66µg
22.67%
Calcium:221.32mg
22.13%
Vitamin B2:0.31mg
18.07%
Magnesium:65.09mg
16.27%
Vitamin K:16.13µg
15.36%
Vitamin E:2.26mg
15.09%
Selenium:10.02µg
14.32%
Zinc:1.85mg
12.33%
Vitamin B1:0.17mg
11.17%
Copper:0.22mg
11.14%
Vitamin B3:1.92mg
9.58%
Iron:1.72mg
9.55%
Vitamin B5:0.75mg
7.54%
Vitamin B12:0.22µg
3.74%
Source:Allrecipes