Healthy Zucchini Casserole: A Comforting Low-Calorie Dish

Introduction

If you’re searching for a comforting meal that’s both healthy and packed with nutrients, this Zucchini Casserole is the perfect solution. This recipe is not only easy to prepare but also brings together a medley of vegetables in a creamy, cheesy blend that is sure to satisfy everyone at the table. Perfect as a main dish or a side, it’s ideal for family gatherings, potlucks, or weeknight dinners.

Nutritional Overview

Servings

  • Total Servings: 8

Weight Watchers Points

  • Points: Approximately 6 points per serving

Nutritional Information (Per Serving)

  • Calories: 280 kcal
  • Protein: 8g
  • Fat: 18g
  • Carbohydrates: 26g
  • Fiber: 2g
  • Net Carbs: 24g
  • Sugar: 4g
  • Cholesterol: 55mg
  • Sodium: 640mg

Ingredients

To create this delightful zucchini casserole, you will need the following ingredients:

Fresh Vegetables

  • 6 cups sliced zucchini: The star of the dish, zucchini is low in calories and high in water content, making it a fantastic vegetable choice.
  • 1 cup chopped onion: Adds flavor and aroma.
  • 1 cup shredded carrots: Provides a touch of sweetness and color.

Creamy Base

  • 1 can (10.5 oz) condensed cream of chicken soup: A key ingredient for creaminess. You can opt for a low-fat or low-sodium version for a healthier option.
  • 1 cup sour cream: Adds a rich, tangy flavor. Greek yogurt can be used as a healthier substitute.

Cheesy Goodness

  • 1 cup shredded cheddar cheese: For that gooey, melty texture that binds the casserole together.

Crunchy Topping

  • 1 cup crushed Ritz crackers: This topping adds a delightful crunch.
  • 1/2 cup melted butter: Helps to crisp the cracker topping and adds richness.

Equipment Needed

Before you start, ensure you have the following kitchen tools on hand:

  • Large Mixing Bowls: For combining ingredients.
  • Baking Dish: A 9×13-inch dish works well.
  • Oven: To bake the casserole.
  • Knife and Cutting Board: For chopping vegetables.

Step-by-Step Instructions

Step 1: Preheat the Oven

  1. Set the Temperature:
  • Preheat your oven to 350°F (175°C). Preheating ensures even cooking.

Step 2: Prepare the Vegetables

  1. Combine the Vegetables:
  • In a large bowl, combine 6 cups of sliced zucchini, 1 cup of chopped onion, and 1 cup of shredded carrots. Mix well to ensure an even distribution of vegetables.

Step 3: Mix the Creamy Base

  1. Prepare the Creamy Mixture:
  • In another bowl, combine 1 can of condensed cream of chicken soup, 1 cup of sour cream, and 1 cup of shredded cheddar cheese. Stir until the mixture is smooth and well-combined.

Step 4: Combine Ingredients

  1. Mix Everything Together:
  • Add the creamy mixture to the bowl of vegetables. Stir gently to combine, making sure all vegetables are coated with the creamy mixture.

Step 5: Assemble the Casserole

  1. Transfer to Baking Dish:
  • Pour the vegetable and creamy mixture into a greased baking dish. Spread it evenly to ensure even baking.
  1. Add the Topping:
  • In a separate bowl, combine 1 cup of crushed Ritz crackers with 1/2 cup of melted butter. Mix until the crackers are evenly coated.
  • Sprinkle the cracker mixture evenly over the top of the casserole. This will create a delicious, crispy topping.

Step 6: Bake the Casserole

  1. Bake:
  • Place the casserole in the preheated oven and bake for 25-30 minutes, or until the top is golden brown and the casserole is bubbly.

Step 7: Cool and Serve

  1. Cool Slightly:
  • Once baked, remove the casserole from the oven and let it cool for about 5-10 minutes. This will make it easier to serve.
  1. Serve:
  • Cut into squares and serve warm. This casserole is great on its own or as a side dish to grilled meats or a fresh salad.

Tips for Success

  • Zucchini Preparation: Be sure to slice the zucchini evenly to ensure even cooking. You can also salt the zucchini before adding it to the mixture to draw out excess moisture if desired.
  • Make Ahead: This casserole can be prepared a day in advance. Assemble it and refrigerate, then bake just before serving.
  • Add Protein: For a heartier meal, consider adding cooked shredded chicken or turkey into the vegetable mixture.
  • Vegetable Variations: Feel free to add other vegetables such as bell peppers or spinach for added nutrients and flavor.
  • Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.

Conclusion

This Healthy Zucchini Casserole is a wonderful way to enjoy a comforting meal that is also loaded with nutrients. Easy to prepare and packed with flavor, it’s sure to be a hit at your next family gathering or casual dinner. With its creamy texture and crunchy topping, this dish is not only delicious but also versatile, allowing you to customize it with your favorite vegetables and proteins.

Whether served as a main dish or a side, this casserole is a delightful way to incorporate more vegetables into your diet without sacrificing taste. Enjoy this delicious zucchini casserole any time of year and savor the comforting flavors of this home-cooked dish!