High-protein zucchini bake
This high-protein zucchini bake features layers of zucchini, wholesome tomato sauce, and rich parmesan cheese, enhanced by fresh basil and lemon zest. It's a nutritious, easy-to-make dish perfect for a main course or side.
Cook time 60 min
Prep time 20 min
Ingredients:
3 tbsp olive oil1 onion
2 garlic cloves
1.75 cups canned tomatoes
1 tsp salt
1 tsp black pepper
6 leafs basil
6 zucchini
1 lemon
1 cup grated parmesan cheese
3 eggs
High-protein zucchini bake is a nutritious and delicious meal that combines the flavors of fresh zucchini, savory parmesan cheese, and aromatic basil. This protein-packed dish is perfect for those looking to maintain a healthy diet without sacrificing taste. It's easy to make and can serve as either a main course or a hearty side dish.
Instructions:
- Heat 1 tablespoon of olive oil in a medium-sized saucepan over medium heat.
- Add the chopped onion and sauté until translucent, about 5 minutes.
- Add the minced garlic and cook for another 1-2 minutes, until fragrant.
- Stir in the canned tomatoes, 1/2 teaspoon of salt, and 1/2 teaspoon of black pepper.
- Simmer for 15-20 minutes, allowing the sauce to thicken.
- Stir in the chopped basil leaves and set aside.
- Preheat your oven to 375°F (190°C).
- Slice the zucchinis lengthwise into 1/4-inch thick slices.
- Lay the zucchini slices out on a clean kitchen towel or paper towels. Sprinkle with a little salt and let sit for 10 minutes to draw out excess water. Pat dry with additional towels.
- In a small bowl, zest the lemon and mix the zest with the juice from half of the lemon.
- In another bowl, beat the eggs and add the lemon mixture. Mix thoroughly.
- Grease a large baking dish with 1 tablespoon of olive oil.
- Spread a thin layer of the tomato sauce at the bottom of the dish.
- Arrange a layer of zucchini slices over the sauce.
- Brush the zucchini layer with the lemon and egg mixture.
- Sprinkle a little Parmesan cheese over the zucchini.
- Repeat the layers until you’ve used all the zucchini, finishing with a layer of sauce and a generous sprinkle of Parmesan on top.
- Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes.
- Remove the foil and bake for an additional 15-20 minutes, or until the top is golden and bubbly.
- Let it rest for 10 minutes before serving to allow the flavors to meld together.
- Garnish with a few additional chopped basil leaves and serve warm. Enjoy your high-protein zucchini bake!
Enjoy your high-protein zucchini bake fresh out of the oven, garnished with extra basil if desired. This recipe not only satisfies your taste buds but also keeps you fueled with essential protein. It’s a dish you’ll likely find yourself preparing again and again due to its incredible flavor and nutritional benefits.
High-protein zucchini bake FAQ:
Bake the zucchini dish covered with aluminum foil for 30 minutes at 375°F (190°C), then remove the foil and bake for an additional 15-20 minutes until the top is golden and bubbly.
The dish is done when the top is golden brown and bubbling. A knife inserted in the center should come out clean, indicating that the eggs have set.
Yes, you can substitute grated Parmesan cheese with alternatives like mozzarella or a dairy-free cheese if needed. Just keep in mind that it may alter the flavor and texture.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven before serving.
Yes, you can prep the dish a day in advance, assemble it, cover it tightly, and refrigerate. Bake it on the day you plan to serve, extending the baking time if it's cold from the fridge.
Cooking Tips:
- Use fresh zucchini for the best texture and taste.
- Opt for high-quality canned tomatoes to enhance the flavor of the sauce.
- Make sure to remove the moisture from the zucchini slices by patting them dry before cooking.
- Add a bit more garlic if you love a stronger garlic flavor.
- Using freshly grated parmesan cheese will provide a richer taste compared to pre-grated cheese.
- Feel free to adjust the seasoning according to your taste preference.
- For an extra crisp texture, you can broil the dish for the last few minutes of baking.
Nutrition Facts
6 ServingsCalories 180kcal
Protein 13g
Carbohydrates 18g
Fiber 5g
Sugar 11g
Fat 16g
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