Healthy Meal Prep
Smoky Zucchini Casserole Recipe

Smoky Zucchini Casserole

Description

A quick smoky roux rounds out the flavors of this comforting zucchini casserole featuring carrot, onion, and Cheddar baked under a golden brown, panko-encrusted top.

Ingredients

  • 6 tablespoons butter, divided
  • 2 tablespoons all-purpose flour
  • 1 ½ cups whole milk
  • 2 teaspoons chicken bouillon granules
  • ½ teaspoon smoked paprika
  • ¼ teaspoon dried thyme, crushed
  • 3 large zucchini, cut into 1/4-inch rounds
  • ¼ sweet onion (such as Vidalia®), sliced
  • 1 large carrot, shredded
  • 1 large egg, beaten
  • 1 ½ cups shredded extra-sharp Cheddar cheese
  • ⅓ cup panko bread crumbs, or to taste
  • cooking spray

Instructions


  1. Melt 3 tablespoons butter in a saucepan over medium heat until a pinch of flour sprinkled into the oil will just begin to bubble. Whisk in flour, stirring constantly until mixture becomes paste-like and light golden brown, about 5 minutes. Slowly add milk, stirring to avoid lumps. Continue stirring until a smooth, thick sauce is obtained, about 10 minutes more. Whisk in bouillon, paprika, and thyme. Remove from heat and let sauce cool.
  2. Preheat the oven to 350 degrees F (175 degrees C). Lightly butter a 9x13-inch casserole dish.
  3. Melt remaining 3 tablespoons butter in a skillet over medium-high heat. Add zucchini and onion; saute until softened, 12 to 15 minutes. Add carrot and continue cooking for 2 minutes. Remove from heat.
  4. Add egg to the cooled sauce; whisk rapidly until smooth. Add Cheddar cheese and mix to combine.
  5. Layer zucchini mixture evenly into the prepared casserole dish. Pour sauce over vegetables and give it a slight stir to moisten throughout. Sprinkle bread crumbs on top and spray lightly with cooking spray.
  6. Bake in the preheated oven until bread crumbs start to brown, 20 to 25 minutes. Broil until panko is nicely browned, 2 to 4 minutes more. Remove from oven and let sit for 10 to 15 minutes before serving.

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Nutritional Information

Smoky Zucchini Casserole

Servings Per Recipe: 8
Calories: 243.8
% Daily Value *
protein: 20 %
carbohydrates: 4 %
exchange other carbs:
dietary fiber: 7 %
sugars:
fat: 28 %
saturated fat: 56 %
cholesterol: 24 %
vitamin a iu: 48 %
niacin equivalents: 23 %
vitamin b6: 21 %
vitamin c: 36 %
folate: 13 %
calcium: 24 %
iron: 5 %
magnesium: 12 %
potassium: 13 %
sodium: 14 %
thiamin: 14 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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