Zucchini and Rice Casserole

Health score
3%
Zucchini and Rice Casserole
80 min.
10
217kcal

Suggestions

Ingredients

  • cup bread crumbs 
  • tablespoons butter melted
  •  eggs beaten
  • 0.5 cup parmesan cheese grated
  • 10 servings salt and pepper to taste
  • 0.5 cup cheddar cheese shredded
  • 0.3 cup vegetable oil 
  • 1.5 cups water 
  • 0.5 cup rice white uncooked
  • pounds zucchini 

Equipment

  • oven
  • baking pan
  • broiler
  • dutch oven

Directions

  1. Bring 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 9x13 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.
  5. Add rice and diced zucchini, then saute until golden, stirring frequently. Stir in the cheeses until melted and add salt and pepper to taste.
  6. Let cool slightly, then stir in eggs quickly.
  7. Pour into a prepared baking dish and sprinkle generously with bread crumbs.
  8. Slice reserved zucchini and arrange around the diced mixture.
  9. Drizzle melted butter over top.
  10. Broil about 6 inches from the source of heat until lightly browned and bubbly.

Nutrition Facts

Calories217kcal
Protein13.02%
Fat52.62%
Carbs34.36%

Properties

Glycemic Index
15.32
Glycemic Load
4.78
Inflammation Score
-4
Nutrition Score
9.0582608710165%

Flavonoids

Quercetin
0.6mg

Nutrients percent of daily need

Calories:216.78kcal
10.84%
Fat:12.8g
19.7%
Saturated Fat:4.63g
28.93%
Carbohydrates:18.81g
6.27%
Net Carbohydrates:17.3g
6.29%
Sugar:3.01g
3.34%
Cholesterol:48.76mg
16.25%
Sodium:437.29mg
19.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.13g
14.26%
Vitamin C:16.24mg
19.68%
Manganese:0.37mg
18.41%
Selenium:10.38µg
14.83%
Vitamin K:15.09µg
14.37%
Phosphorus:138.6mg
13.86%
Calcium:127.8mg
12.78%
Vitamin B2:0.22mg
12.75%
Vitamin B1:0.16mg
10.56%
Vitamin B6:0.2mg
9.96%
Folate:39.77µg
9.94%
Potassium:294.99mg
8.43%
Vitamin A:398.79IU
7.98%
Zinc:1.09mg
7.28%
Magnesium:28.03mg
7.01%
Vitamin B3:1.29mg
6.44%
Iron:1.12mg
6.22%
Fiber:1.51g
6.05%
Copper:0.11mg
5.6%
Vitamin E:0.8mg
5.32%
Vitamin B5:0.52mg
5.16%
Vitamin B12:0.25µg
4.14%
Vitamin D:0.23µg
1.57%
Source:Allrecipes