Zucchini, Sausage, and Feta Casserole

Health score
12%
Zucchini, Sausage, and Feta Casserole
45 min.
6
270kcal

Suggestions


Craving a satisfying and flavorful meal that won't derail your healthy eating goals? Look no further than this Zucchini, Sausage, and Feta Casserole! This dish is a delightful combination of tender zucchini, savory chicken sausage, and salty feta cheese, all baked to bubbly perfection with just the right amount of mozzarella.

What makes this casserole so appealing? First, it's incredibly quick and easy to prepare, clocking in at just 45 minutes from start to finish. Perfect for busy weeknights! Second, it's packed with protein and fiber, thanks to the chicken sausage, zucchini, and whole-wheat ziti, leaving you feeling full and satisfied. And third, the combination of flavors is simply irresistible – the slightly sweet zucchini complements the savory sausage, while the feta adds a tangy, salty kick that elevates the entire dish.

This casserole is versatile enough to be served as a hearty side dish, a flavorful lunch, or even a satisfying main course. Plus, at only 270 calories per serving, you can indulge without any guilt! So, gather your ingredients, preheat your oven, and get ready to enjoy a comforting and delicious meal that the whole family will love. It’s a great way to use up that abundance of zucchini you might have from your garden or find at the local farmer's market!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • ounces mild chicken sausage 
  • 0.5 cup less-sodium chicken broth fat-free
  • ounces feta cheese crumbled
  • teaspoons flour all-purpose
  •  garlic cloves minced
  • 0.5 teaspoon kosher salt 
  • teaspoon olive oil 
  • cups onion vertically sliced ( 1)
  • ounces part-skim mozzarella cheese shredded
  • 2.5 cups ziti tube-shaped uncooked (short pasta)
  • 1.5 pounds zucchini thinly sliced

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • baking pan

Directions

  1. Preheat oven to 40
  2. Cook pasta in boiling water 5 minutes, omitting salt and fat; drain.
  3. Remove casings from sausage.
  4. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  5. Add sausage to pan; cook until browned, stirring to crumble.
  6. Remove from pan.
  7. Heat oil in pan.
  8. Add zucchini, onion, salt, pepper, and garlic. Cook 10 minutes or until vegetables are tender and zucchini begins to brown, stirring occasionally.
  9. Combine broth and flour in a small bowl, stirring with a whisk.
  10. Add broth mixture to pan; cook 1 minute.
  11. Combine zucchini mixture, pasta, sausage, and feta cheese in a large bowl; toss well. Spoon pasta mixture into an 11 x 7-inch baking dish coated with cooking spray.
  12. Sprinkle evenly with mozzarella cheese.
  13. Bake at 400 for 20 minutes or until bubbly and lightly browned.

Nutrition Facts

Calories270kcal
Protein21.64%
Fat33.87%
Carbs44.49%

Properties

Glycemic Index
41.33
Glycemic Load
9.58
Inflammation Score
-6
Nutrition Score
11.64130430377%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.67mg
Kaempferol
0.35mg
Myricetin
0.04mg
Quercetin
11.6mg

Nutrients percent of daily need

Calories:269.53kcal
13.48%
Fat:10.38g
15.96%
Saturated Fat:3.61g
22.54%
Carbohydrates:30.67g
10.22%
Net Carbohydrates:27.75g
10.09%
Sugar:6.37g
7.08%
Cholesterol:41.14mg
13.71%
Sodium:837.07mg
36.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.91g
29.82%
Vitamin C:25.24mg
30.6%
Selenium:19.93µg
28.47%
Manganese:0.55mg
27.26%
Phosphorus:186.63mg
18.66%
Vitamin B6:0.35mg
17.64%
Calcium:160.21mg
16.02%
Vitamin B2:0.25mg
14.91%
Potassium:456.94mg
13.06%
Folate:47.19µg
11.8%
Fiber:2.91g
11.64%
Magnesium:43.82mg
10.96%
Zinc:1.37mg
9.11%
Vitamin A:447.22IU
8.94%
Copper:0.17mg
8.44%
Vitamin B1:0.12mg
8.26%
Iron:1.36mg
7.54%
Vitamin B3:1.26mg
6.29%
Vitamin K:6µg
5.72%
Vitamin B5:0.54mg
5.39%
Vitamin B12:0.28µg
4.58%
Vitamin E:0.3mg
2.02%
Source:My Recipes