Spicy Mexican Style Zucchini Casserole

Vegetarian
Gluten Free
Health score
21%
Spicy Mexican Style Zucchini Casserole
55 min.
8
288kcal

Suggestions

Ingredients

  • teaspoon ground pepper to taste
  • cup rice long-grain cooked
  • cup rice long-grain cooked
  • 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

Calories288kcal
Protein16.1%
Fat35.69%
Carbs48.21%

Properties

Glycemic Index
58.94
Glycemic Load
19.92
Inflammation Score
-8
Nutrition Score
17.790434666302%

Flavonoids

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

Nutrients percent of daily need

Calories:287.62kcal
14.38%
Fat:11.81g
18.17%
Saturated Fat:4.81g
30.07%
Carbohydrates:35.9g
11.97%
Net Carbohydrates:29.97g
10.9%
Sugar:8.43g
9.37%
Cholesterol:21.19mg
7.06%
Sodium:977.84mg
42.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.99g
23.98%
Vitamin C:33.84mg
41.02%
Manganese:0.82mg
40.97%
Vitamin B6:0.58mg
28.85%
Phosphorus:252.26mg
25.23%
Fiber:5.93g
23.7%
Potassium:827.01mg
23.63%
Vitamin A:1174.31IU
23.49%
Folate:91.85µg
22.96%
Calcium:225.27mg
22.53%
Selenium:12.99µg
18.55%
Vitamin B2:0.31mg
18.38%
Magnesium:69.83mg
17.46%
Vitamin K:16.13µg
15.36%
Vitamin E:2.28mg
15.2%
Zinc:2.04mg
13.62%
Copper:0.25mg
12.5%
Vitamin B1:0.18mg
11.7%
Vitamin B3:2.07mg
10.37%
Iron:1.8mg
9.99%
Vitamin B5:0.91mg
9.08%
Vitamin B12:0.22µg
3.74%
Source:Allrecipes