High-protein zucchini parmesan
Indulge in a delicious High-Protein Zucchini Parmesan, combining tender zucchini, rich tomatoes, aromatic basil, and zesty lemon with savory parmesan. Perfect for a nutritious meal with an extra protein boost. Ready in just 45 minutes!
- 04 May 2024
- Cook time 60 min
- Prep time 20 min
- 6 Servings
- 11 Ingredients
High-protein zucchini parmesan 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.
Ingredients:
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 parmesan!
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.
Enjoy your high-protein zucchini parmesan 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.
| Nutrition Facts | |
|---|---|
| Serving Size | 470 grams |
| Energy | |
| Calories 180kcal | 7% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 5g | 14% |
| Sugar 11g | 11% |
| Fat | |
| Fat 16g | 18% |
| Saturated 4.64g | 15% |
| Cholesterol 120mg | - |
| Vitamins | |
| Vitamin A 130ug | 15% |
| Choline 120mg | 22% |
| Vitamin B1 0.59mg | 49% |
| Vitamin B2 0.51mg | 39% |
| Vitamin B3 2.02mg | 13% |
| Vitamin B6 0.68mg | 40% |
| Vitamin B9 110ug | 27% |
| Vitamin B12 0.48ug | 20% |
| Vitamin C 80mg | 86% |
| Vitamin E 1.19mg | 8% |
| Vitamin K 18ug | 16% |
| Minerals | |
| Calcium, Ca 250mg | 19% |
| Copper, Cu 0.23mg | 0% |
| Iron, Fe 2.29mg | 21% |
| Magnesium, Mg 80mg | 18% |
| Phosphorus, P 300mg | 24% |
| Potassium, K 1100mg | 32% |
| Selenium, Se 15ug | 27% |
| Sodium, Na 820mg | 55% |
| Zinc, Zn 2.20mg | 20% |
| Water | |
| Water 420g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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