Summer Veggie Bake

Health score
26%
Summer Veggie Bake
45 min.
4
605kcal

Suggestions

This summer veggie bake is a delicious and healthy dish that's perfect for a light lunch or dinner. It's packed with fresh, seasonal vegetables like zucchini, corn, and tomatoes, and it's full of flavor thanks to the mix of spices and cheeses. The orzo pasta gives it a satisfyingly chewy texture, while the chicken adds a boost of protein. This dish is also a great source of vitamins and minerals, including vitamin C, vitamin A, and manganese. With a prep time of just 45 minutes, it's a quick and easy option for a weeknight meal or a casual get-together with friends. The best part? It's a one-pan dish, so cleanup is a breeze! Whether you're looking for a tasty way to use up your summer produce or simply want to try something new, this summer veggie bake is definitely worth adding to your recipe repertoire.

Ingredients

  •  ears corn 
  • tsp garlic powder 
  •  juice of lemon juiced
  • cup milk 1% low fat ()
  • 1.5 cups chicken broth low sodium
  • tsp onion powder 
  • cup orzo pasta 
  • 0.5 cup panko bread crumbs 
  • tsp paprika 
  • 0.3 cup parmesan shredded
  • 0.3 cup parsley chopped
  • tsp pepper 
  •  rotisserie chicken cut 
  • 0.3 cup mozzarella cheese shredded
  •  tomatoes sliced into ΒΌ inch slices
  • oz zucchini sliced into ΒΌ inch slices

Equipment

  • sauce pan
  • oven
  • glass baking pan

Directions

  1. Preheat the oven to 400 degrees Fahrenheit. In a medium saucepan, add milk and chicken broth and bring to a boil.
  2. Add orzo and reduce to medium heat. Cook orzo until tender and liquid is absorbed, about 15 min.Meanwhile, mix chicken, cheese, spices, lemon, corn and parsley.
  3. Add mixture to the orzo and stir until evenly distributed.
  4. Pour out orzo mixture into a 8 by 8 glass baking dish. For the topping, layer zucchini and tomato, alternating each veggie.
  5. Sprinkle panko, garlic powder and pepper over the veggies.Spray the panko evenly with olive oil cooking spray.
  6. Place in oven and cook for 40 minutes. Then broil for about 2 minutes to get the top really golden brown.
  7. Serve immediately. Enjoy!

Nutrition Facts

Calories605kcal
Protein37.72%
Fat27.18%
Carbs35.1%

Properties

Glycemic Index
58.25
Glycemic Load
12.61
Inflammation Score
-9
Nutrition Score
22.507391304348%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.73mg
Apigenin
8.08mg
Luteolin
0.04mg
Kaempferol
0.14mg
Myricetin
0.68mg
Quercetin
0.95mg

Nutrients percent of daily need

Calories:605.21kcal
30.26%
Fat:18.61g
28.63%
Saturated Fat:6.14g
38.37%
Carbohydrates:54.09g
18.03%
Net Carbohydrates:49.35g
17.94%
Sugar:11.66g
12.95%
Cholesterol:156.73mg
52.24%
Sodium:790.69mg
34.38%
Protein:58.12g
116.25%
Vitamin K:73.53Β΅g
70.03%
Selenium:30.15Β΅g
43.07%
Vitamin C:33.89mg
41.08%
Manganese:0.79mg
39.6%
Vitamin A:1780.06IU
35.6%
Phosphorus:332.97mg
33.3%
Calcium:240.1mg
24.01%
Potassium:830.84mg
23.74%
Vitamin B3:4.17mg
20.83%
Magnesium:77.7mg
19.42%
Vitamin B1:0.29mg
19.16%
Fiber:4.75g
18.98%
Vitamin B2:0.31mg
18.37%
Vitamin B6:0.36mg
18.03%
Folate:71.54Β΅g
17.89%
Copper:0.31mg
15.5%
Zinc:2.02mg
13.49%
Iron:2.29mg
12.7%
Vitamin B12:0.71Β΅g
11.82%
Vitamin B5:1.03mg
10.31%
Vitamin E:0.9mg
6.02%
Vitamin D:0.71Β΅g
4.72%