Savory Zucchini Pie

Found this yummy delicious recipe online for Crust-less Summer Zucchini Pie at skinnytaste.com.  I had to tweak it a little bit, but it turned out so good so I had to post it for you. 

1 large zucchini - shredded

3/4 small onion - chopped

1tbsp garlic powder

1/2 cup shredded cheese (I used Sargento Reduced Fat 4 Cheese Mexican Blend)

1/2 cup Whole Wheat Flour (I used King Arthur)

3/4 tsp baking powder (I used Rumford Reduced Sodium Baking Powder)

2/3 cup unsweetened coconut milk (could use almond, soy, or regular fat free milk)

1tsp olive oil/canola oil blend (I used Pompeiian)

2 eggs - whisked together

1/2 tsp salt substitute

black pepper to taste

2tbsp parmesan cheese

fat free cooking spray.

Preheat oven to 400.

Shred Zucchini in food processor.  Then squeeze water from it by wrapping it in cheesecloth or thin dishcloth and squeezing it out.

Spray baking dish (can use pie pan or I used 8x8 baking dish) with non stick cooking spray.

In large bowl, combine zucchini, onion, garlic & shredded cheese

In a separate bowl, combine flour, milk, eggs, baking powder, olive oil, salt & pepper.

Pour flour/egg mixture over zucchini mixture and mix well.

Pour into baking dish. 

Top with parmesan cheese.

Bake 30-35 minutes until set.  Toothpick or knife should come out clean when dipped in the center of the 'pie'.  Let pie set for 5-10 minutes before serving.

Makes 6 servings

119 Calories

6g Fat

10g Carbs

2g Fiber

7g Protein

184mg Sodium

Zucchini 'Tots'

Soooo - I saw a similar recipe on MyFitnessPal today.... But it didn't look to be quite as 'healthy' as they were touting it to be because it had panko bread crumbs in it.... and 1/4cup Parmesan Cheese.... So I tweaked it a bit, and tried out my version -- turned out SO YUM!!  I made 12 -- and figured 3 was a decent serving - so it makes 4 serving of 3 - but they're so low in calories that you can eat a couple servings if you want and not feel guilty.  I put a little salt substitute on mine when I ate them - Delish!! And they do have the texture of tater tots. :)

1/4 cup quick oats

1/4 cup onion - chopped

1 cup zucchini - chopped

1 egg

2tbsp parmesan cheese

Preheat oven to 400.  Spray muffin tin w/non stick cooking spray.  Combine all ingredients in food processor and mix until smooth/well blended.  Spoon into muffin tin cups. Press down into muffin tin (so relatively flat) with a spoon. Bake 15-20 minutes, until they start to get lightly browned on top. 

Per serving....

56 Calories

3g Fat

6g Carbs

1g Fiber

4g Protein

69mg Sodium

Italian Style Veggie Bake

Ok so the picture doesn't make this look all that great - but this is seriously one of the best things I have made in a long time..... I had started out planning to make Hungry Girl's Super Stuffed Eggplant because I love her and her ideas, but I decided to switch things up and came up with this humdinger right here!  It turned out to be low calorie, high fiber, and also has a decent amount of protein for a veggie dish -- ENJOY! 

1 Eggplant - chopped, without skin

4 medium mushrooms - chopped

1/2 cup onion - chopped

1 cup zucchini - chopped

1 yellow squash - chopped

4 tbsp (or 1/4 cup) liquid egg whites

1/4 tsp salt substitute

garlic powder

oregano

1oz fat free cream cheese (softened)

1 tbsp plain non fat greek yogurt

1tbsp grated parmesan cheese

1/3 cup Spaghetti sauce (divided) 

1/3 cup part skim finely shredded mozzarella

Preheat oven to 400.  You'll need an 8x8 baking dish for this. 

Sautee eggplant, zucchini, yellow squash, onion, and mushrooms until tender.  (I added the salt substitute, garlic powder, and oregano to the veggies about halfway through cooking them).  In a bowl whisk together cream cheese, egg whites, 1/2 parmesan cheese & yogurt.  

Spread thin layer of Spaghetti sauce on bottom of baking dish (about 1/3 of the pre-measured 1/3 cup you'll need for this recipe).  Then add the veggies from the frying pan.  Pour/spread the cream cheese mixture over veggies, evenly.  Top with remaining Spaghetti sauce. 

Top with mozzarella cheese.  

Bake for 25 minutes. 

Remove from oven and sprinkle with remaining parmesan before serving. 

Makes 4 servings. 

110 Calories

3g Fat

16g Carbs

6g Fiber

9g Protein

214mg Sodium

Cheesy Beefy Mexican Casserole

Yesterday I took some lean beef out of the freezer to cook for dinner but I didn't really have a game plan in mind.  Well I came up with this casserole - and it turned out so delicious!!  It is low in calorie, and it's so good I ate two servings - and didn't feel guilty about it!! ;)  I just made an 8x8 dish of it - and that's what the nutrition information is based on (4 servings) but you could easily make this larger to serve more people.  I topped mine with a little plain non-fat greek yogurt (in place of sour cream).

1/2lb Lean Ground Beef (96/4) ((You could use ground turkey))

1/4 cup frozen yellow corn

1.25 cups zucchini, sliced/quartered

3 medium mushrooms - chopped

1 can diced tomatoes w/green chiles - drained

1/2 cup black beans (I used cooked from dry that I had made but you can also use canned - just be sure to rinse them thoroughly to reduce sodium)

2tbsp enchilada sauce 

1/8 cup chopped onion

1/2 cup Shredded Cheddar

1/4 cup salsa (I used black bean & corn salsa)

2 flour tortillas

Preheat the oven to 350. Spray baking dish with non stick cooking spray. 

Brown ground beef - I seasoned mine with cumin & ground red pepper. 

Set aside in a bowl and add 1/2 can diced tomatoes. 

Saute veggies & remaining 1/2 can tomatoes - I also seasoned them with cumin & ground red pepper -- also add enchilada sauce at this point.  

Layer as follows in the baking dish -- salsa, then 1 tortilla, then add the meat/tomatoes, and  1/2 of the cheese - then add another tortilla, then the veggies, and finish off with remaining cheese. 

Bake for 25 minutes

Makes 4 servings.

205 Calories

6g Fat

26g Carbs

5g Fiber

18g Protein 

606mg Sodium

 

Salsafied Zucchini

I just threw this together tonight - and didn't take a picture of it! Boo.  But it's super simple, and so tasty, you have to try it!  I love zucchini -- it's become one of my favorite veggies!  It's low in calories, and has fiber -- can't go wrong there!

1 Zucchini - sliced

Perfect Pinch Salt Free Savory All Purpose Seasoning blend

2tbsp Salsa

1tbsp Fat Free Shredded Cheddar

Heat frying pan over med-high heat -- and spray with non stick cooking spray.  Add zucchini to frying pan - and sprinkle with seasoning.  Saute the zucchini until it is cooked/softens up a bit -- I actually blackened some of mine and it was delish!  Add 2 tbsp salsa to frying pan and let saute for another minute or so.  Plate - this makes two servings - and top each with a little shredded cheese. 

per serving -- 

45 Calories

0g Fat

9g Carbs

2g Fiber

3g Protein

280mg Sodium

Yummy Black Bean & Zucchini Dish!!

I got this recipe from here and it turned out sooo good - but the nutrition information came out slightly different from what's on their website.  My boyfriend commented that he 'couldn't really taste the zucchini' - which he didn't mind since he's not a big veggie person - but I could totally taste the zucchini.  This is a great side dish.  It's got a little heat to it so tone it down if you don't like spice.  Not only is this dish tasty, it's got fiber, protein, and it's low in calories!! 

1 can black beans (drained & rinsed thoroughly)

2 med Zucchini - diced.

2tbsp salsa (I used Great Value Black Bean & Corn Salsa)

salt & pepper

few slices of onion - diced

1tsp chili powder

1/2 tsp cumin

1/2 tsp curry powder

non stick cooking spray

Cook onion (med heat) until softened.  Add in Zucchini & salt & pepper (to taste).  Cook that for a few minutes, and then add in the remaining spices.  Stir in the beans & salsa.  Cook for a few more minutes over reduced heat.  Serve hot.  Makes 4 servings. 

124 Calories

0g Fat

50g Carbs

6g Fiber

8g Protein

292mg Sodium

Zucchini Spaghetti!!

Who doesn't like spaghetti?  I just try to avoid it because of the carbs... even if you use whole wheat pasta, it's still a heavy dish.  I adapted this idea a while ago from a zucchini pizza bites recipe I came across. It was delicious!!  

I just slice up Zucchini (used 2 zucchini's today) (You can also get frozen zucchini, already sliced up if you like - the only place I've been able to find that is Giant) & saute it with a little olive oil or cooking spray, and some Emerils Original Essence.  I also, like to add in some mushrooms, sometimes some onions - you can do whatever you want here.  I used 1/4 cup Prego Light Smart Spaghetti Sauce - but you can use whatever variety you like - and I topped it with a little (about 1Tbsp) Fat Free Parmesan Cheese. Keep in mind, if you change the ingredients, the nutrition information will be different.....  It's good with mini turkey pepperonis & also with tofu!

This makes a light satisfying meal....

110 Calories 

0g Fat

23g Carbs

6g Fiber

376mg Sodium

8g Protein

I paired this with a yummy spinach salad!