Monday, June 6, 2016

[Healthy_Recipes_For_Diabetic_Friends] Mom's Prize-Winning Low-Carb Zucchini Casserole - 3g Effective Carbs, 1g Fiber


Mom's Prize-Winning Low-Carb Zucchini Casserole - 3g Effective Carbs, 1g Fiber

From: Laura Dolson
My mother's original recipe of this zucchini casserole won an award in the 1960s -- we had a plaque hanging in our kitchen. Hers had bread crumbs, which absorbed some of the juices.
To make it low carb-friendly, I start the casserole on a higher heat to dry it out a bit, and then add the last of the cheese on the top (otherwise it gets too brown or could even burn). This works with any kind of zucchini or green summer squash, including a combination of squashes.

Prep Time: 20 min
Cook Time: 40 min
Total Time: 60 min
Servings: 9

  > Sauce
1 Tbsp olive oil
1/3 cup chopped onion (about 1/2 of a medium onion)
3 cloves garlic
3/4 lb tomatoes (fresh or canned -- about a 1 lb can of whole tomatoes, drained)
1 tsp Italian herbs or oregano
Salt and pepper

  > Zucchini and Cheese
1 lb zucchini (approximately 2 medium)
1 cup grated Italian cheese mixture (packaged, or a mix including, for example, mozzarella, Parmesan, provolone)

  >> Make the Sauce
Heat oven to 400 degrees F.
Heat 1 tablespoon olive oil in a medium saucepan. Sauté 1/3 cup chopped onion in the oil for 2 to 3 minutes, then add 3 cloves garlic and cook for another 30 to 60 seconds, until the garlic is fragrant.
Cut tomatoes into 3 to 5 pieces and add, along with the 1 teasoon Italian herbs or oregano, and salt and pepper.
Cook over medium heat until the liquid is mostly gone (but not dry), stirring occasionally -- you should end up without about 1 cup of sauce. This should take about 5 to 10 minutes.

  > Make the Zucchini and Cheese Layer
Meanwhile, cut the zucchini into slices approximately 1/4 inch thick. Take the largest slices and line the bottom of a 9x9-inch or 8x8-inch pan.
Spread about 1/4 of the tomato sauce on top of  the zucchini (don't even try to spread evenly; it won't work), followed by 1/4 cup of the cheese.
Continue layering sauce, zucchini and cheese. It should come out to four layers, but if it only makes three, just try to divide things relatively evenly. Don't put the final layer of cheese on yet.
Bake for 20 minutes. Top with the rest of the cheese, and lower the temperature to 375 degrees F. Bake for about 20 more minutes, or until cheese is golden brown.

Makes: 9 servings on the small side
Nutrition per Serving: 78 Calories, 3g Effective Carbs, 1g Fiber, 5g Protein


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