Delicious Zucchini Casserole Recipe for Healthy Meals
When my husband goes on business trips, I usually cook something vegetable-based, light, and versatile that can be enjoyed both hot and cold, for either lunch or dinner. Lately, my favorite go-to dish has been zucchini casserole. Let me share the recipe with you!
But first, a few words about the vegetable itself.
Zucchini is a European variety of squash that belongs to the cucurbit family. It has a unique cylindrical shape and skin that can range in shades from light to dark green. There are over ten varieties of zucchini, with some having a bright yellow color and round shape. Unlike other varieties of squash, zucchini has thin and soft skin.
It is rich in vitamin A, with young zucchini containing 25 mg per 100 grams, which is more than in pumpkin. Vitamin A is essential for maintaining normal vision, skin, hair, and the circulatory system. It also helps the immune system fight against free radicals.
Zucchini can help improve digestion, eliminate harmful and heavy metals from the body, enrich the body with vitamins, normalize liver and kidney function. It is also beneficial for reducing cholesterol, improving blood quality, uplifting mood, boosting immunity, and reducing fatigue. This vegetable has a positive impact on people with stomach, heart, kidney, and liver problems.
This vegetable can be prepared in various ways, including frying, boiling, stewing, baking, steaming, and grilling. Small zucchini can be consumed raw in salads or as a snack, but make sure to thoroughly wash the skin before slicing.
The main rule when cooking zucchini is to not cook them for too long, as they will lose their taste and shape. This vegetable pairs well with meat dishes, potatoes, fish, lemon juice, and seafood.
Cosmetologists also recommend regular consumption of zucchini. It provides the skin with necessary nutrition from within and makes it less susceptible to ultraviolet radiation. Some cosmetic companies even make special creams from zucchini for oily skin.
1. Slice the zucchinis using a slicer. Sprinkle them generously with salt and let them sit for 20-30 minutes to release excess moisture. Then, pat them dry with a paper towel.
2. In a bowl, beat the eggs together with milk and cornstarch. Season with salt and pepper.
3. Grease a baking dish with vegetable oil and sprinkle oat bran evenly over the bottom.
4. Layer half of the zucchini slices in the dish, followed by half of the crumbled feta cheese. Pour half of the egg mixture over the cheese. Repeat the layers once more.
5. Finish with a final layer of zucchini slices, then pour the sour cream evenly over the top.
6. Bake in a preheated oven at 170°C (340°F) for 40 minutes, or until the zucchini is tender and the top is golden brown.
7. Once cooked, remove from the oven and allow it to cool slightly before serving.
8. Serve as a healthy and delicious side dish or light main course. Enjoy!
Note: This recipe is packed with nutrients from zucchini and is low in calories. The use of feta cheese adds a tangy flavor, while the oat bran provides a crunchy texture. It’s a perfect dish for those who are health-conscious and looking for a tasty way to enjoy zucchini.
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