Zucchini Parmesan

Health score
4%
Zucchini Parmesan
45 min.
6
137kcal

Suggestions


If you're looking for a delicious and healthy side dish that will impress your family and friends, look no further than this Zucchini Parmesan recipe! Bursting with fresh flavors and a delightful combination of textures, this dish is not only easy to prepare but also a fantastic way to incorporate more vegetables into your meals. With the vibrant colors of cherry tomatoes and fresh basil, it’s as pleasing to the eye as it is to the palate.

This recipe features tender zucchini slices layered with a creamy ricotta and milk mixture, topped with a crunchy Italian-seasoned breadcrumb and Parmesan crust. The broiling step adds a lovely char to the zucchini and garlic, enhancing their natural sweetness and flavor. Plus, the use of fat-free ricotta and reduced-fat milk keeps the dish light without sacrificing taste, making it a guilt-free indulgence.

Perfect for summer gatherings or as a comforting side during the colder months, Zucchini Parmesan is versatile enough to complement any main course. Whether served alongside grilled chicken, fish, or a hearty pasta dish, it’s sure to be a hit at your dinner table. So grab your ingredients and get ready to enjoy a wholesome, flavorful dish that everyone will love!

Ingredients

  • 0.5 teaspoon pepper black
  • cup cherry tomatoes chopped
  • large eggs 
  • 0.5 cup ricotta cheese fat-free
  • 0.3 cup basil leaves fresh chopped
  •  garlic cloves peeled
  • 0.1 teaspoon ground nutmeg 
  • 0.5 cup italian-seasoned breadcrumbs 
  • cup milk 2% reduced-fat
  • ounce parmesan cheese fresh grated
  • 0.3 teaspoon salt 
  • 1.5 teaspoons vegetable oil 
  • pound zucchini 

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • baking pan
  • broiler

Directions

  1. Preheat broiler. Lightly coat zucchini and garlic with cooking spray; place on a baking sheet coated with cooking spray. Broil 5 minutes or until garlic and zucchini are lightly browned.
  2. Remove garlic from baking sheet; mince. Set zucchini aside.
  3. Combine the garlic, breadcrumbs, and parmesan cheese; set aside.
  4. Combine milk and next 5 ingredients (milk through egg) in a medium bowl, stirring with a whisk.
  5. Combine tomatoes, basil and oil in a bowl; set aside.
  6. Preheat oven to 40
  7. Spread 1/2 cup milk misture in bottom of an 11x7-inch baking dish coated with cooking spray. Arrance zucchini slices over milk mixture to cover the bottom of the dish, and top with 1/3 cup breadcrumb mixture and 1/2 cup milk mixture. Repeat layers, ending with the zucchini. Top with the tomato mixture, and sprinkle with the remaining breadcrumb mixture.
  8. Bake at 400 for 45 minutes or until bubbly and brown.

Nutrition Facts

Calories137kcal
Protein24.72%
Fat31.32%
Carbs43.96%

Properties

Glycemic Index
40.67
Glycemic Load
0.6
Inflammation Score
-5
Nutrition Score
9.6530434774316%

Flavonoids

Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
0.73mg

Nutrients percent of daily need

Calories:137.41kcal
6.87%
Fat:4.78g
7.35%
Saturated Fat:1.92g
12.03%
Carbohydrates:15.08g
5.03%
Net Carbohydrates:13.53g
4.92%
Sugar:5.84g
6.49%
Cholesterol:40.74mg
13.58%
Sodium:367.4mg
15.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.48g
16.97%
Vitamin C:20.66mg
25.04%
Calcium:181.71mg
18.17%
Manganese:0.35mg
17.57%
Vitamin B2:0.25mg
14.64%
Vitamin K:15.27µg
14.55%
Phosphorus:144.36mg
14.44%
Vitamin B6:0.23mg
11.63%
Selenium:7.79µg
11.13%
Vitamin B1:0.17mg
11.08%
Potassium:362.82mg
10.37%
Folate:40.32µg
10.08%
Vitamin A:467.93IU
9.36%
Magnesium:29.6mg
7.4%
Iron:1.23mg
6.86%
Vitamin B12:0.37µg
6.24%
Fiber:1.55g
6.2%
Zinc:0.89mg
5.95%
Vitamin B3:1.18mg
5.88%
Vitamin B5:0.56mg
5.6%
Copper:0.11mg
5.43%
Vitamin E:0.47mg
3.13%
Vitamin D:0.19µg
1.27%
Source:My Recipes