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Zucchini and Cheese Bake
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Friendly URLs: /zucchini-and-cheese-bake
60 minutes
6
Adjust servings
dairy-free
(?)
Has dairy from:
sour cream (regular)
mexican blend cheese
gluten-free
(?)
Has gluten from:
baking powder
mexican blend cheese
kid friendly
has meat
has pasta
has seafood
mediterranean
(?)
Not Mediterranean due to:
baking powder
vegan
(?)
Not vegan due to:
sour cream (regular)
egg (large)
mexican blend cheese
vegetarian
(?)
Not vegetarian due to:
egg (large)
pescatarian
paleo
(?)
Not paleo due to:
white rice
baking powder
mexican blend cheese
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 6.4% of RDA
• Calories: 18.3% of RDA
• Carbs: 4.4% of RDA
• Fat (total lipid): 16.2% of RDA
• Fiber: 3.8% of RDA
• Fructose: 3.7% of RDA
• Protein: 6.1% of RDA
• Sodium: 48.0% of RDA
• Sugar: 11.3% of RDA
• Vitamin A (IU): 24.3% of RDA
• Vitamin B6: 28.9% of RDA
• Vitamin C: 23.6% of RDA
• Iron: 4.9% of RDA
• Magnesium: 7.3% of RDA
• Manganese: 5.8% of RDA
• Niacin: 2.9% of RDA
• Potassium: 10.4% of RDA
• Zinc: 6.2% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
12.2
g
Calories
366
 
Fiber
1.07
g
Iron
0.934
mg
Protein
6.82
g
Sodium
648
mg
Sugars
3.52
g
Fat (total lipid)
9.90
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
6
whole
+
-
 
grated.
 
1 1/2
tsp
+
-
 
 
1
cup
+
-
 
 
1
cup
+
-
 
divided into 2/3 cup & 1/3 cup.
 
1/2
tsp
+
-
 
 
4
whole
+
-
 
 
1/2
tsp
+
-
 
 
3
cups
+
-
 
 
1/2
cups
+
-
 
chopped.
 
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PREPARATION
1.
Preheat oven to 400˚F and butter a 9x13 casserole dish.
2.
Cook the rice according to the directions on the package.
PREPARING THE FILLING
3.
Grate zucchini on the large holes (or the grating attachment on a food processor).
4.
Transfer grated zucchini to a colander over the sink and stir in 1 tsp salt. Let stand 10 min, stirring a couple of times then squeeze out the excess moisture with your hands. Transfer drained zucchini to a large mixing bowl.
5.
Mix ⅔ cup sour cream with ½ tsp baking powder and let stand while zucchini drains (8-10 min).
6.
Into the mixing bowl with drained zucchini, stir in 4 eggs and sour cream mixture.
7.
Add cooked rice and 2 cups cheese. Stir in ½ cup chives, ½ tsp salt and ½ tsp Italian seasoning.
8.
Pour mixture into buttered casserole dish and spread ⅓ cup sour cream over the top. Sprinkle remaining 1 cup cheese over the surface.
BAKING
9.
Bake uncovered on the center rack at 400˚ for 40 min. Let stand for 10 min before serving.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten. Just substitute gluten-free baking powder for baking powder.
2.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just substitute gluten-free baking powder for baking powder.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 366
Protein 6.82 g
Carbohydrates 12.2 g
Iron 0.93 mg
Fiber 1.07 g
Calcium 64.1 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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