I've been super busy and I don't think things will let up until the end of the month! So I want to apologize in advance for not posting recipes and pictures, but in the meantime Karen Moreno, Feed Your Sister's nutritionist has been sharing with us many of her great healthy recipes and good tips for living and eating while trying to maintain a healthy lifestyle! I hope you've enjoyed them thus far, today she shares with us a vegetarian meal that's easy to put together with minimal ingredients! I hope you enjoy!!
Here's Karen's Recipe for today...
Sometimes I’m not always in the mood to have a heavy dinner that consists of chicken or fish. I actually just came back from Israel and over there they eat very differently than from us in the United States, maybe its something we should learn from. They have a big lunch and a light dinner, which could be an omelet or even some yogurt, or a light cheese sandwich. This way you go to sleep without that full feeling or being stuffed. Try to aim to have one day a week where you become a vegetarian and don’t eat meat. This can help lower your cholesterol, and maybe even your weight. This recipe is super easy and quick to make. Serve along with a colorful green salad and you’ve got dinner ready to put in the oven in less than 20 minutes.
Prep Time: 10 minutes Cook Time: 1 hour
Nonstick cooking spray
4 tsp breadcrumbs
5-6 zucchinis, peeled, and cubed small
½ cup 0% cottage cheese
½ cup part skim shredded mozzarella cheese
2 tbsp reduced fat feta cheese
1 egg white
¼ tsp each: garlic powder, onion powder, pepper
Preheat oven to 350 degrees. Spray a 9x11 inch Pyrex with nonstick cooking spray. Spread 2 tsp bread crumbs on the bottom of the Pyrex. In a bowl, combine breadcrumbs, cubed zucchinis, cottage cheese, ¼ cup mozzarella cheese, eggs, egg whites, and spices. Mix all together. Pour into the Pyrex. Sprinkle remaining mozzarella cheese and feta cheese on top. Bake at 350 degrees for one hour, or until the top browns and bubbles.
NOTE: This recipe calls for breadcrumbs but it can easily be omitted for those following a Gluten Free diet
This can also be served with a Tzatziki sauce:
2 cucumbers, diced
2 tbsp dried mint leaves
8 oz 0% Greek Yogurt
Salt, to taste (and garlic powder—optional)
Mix all ingredients into a bowl and serve.
Nutrition Content (per serving: 4x2½ inch piece of zucchini pie with 2 tbsp tzatziki):
126 Calories, 4.45g Fa,t 2.5g Sat Fat, 8.3g Carbs, 1.5g Fiber, 12.4g Protein, 122mg Sodium, 361mg Calcium, 375.7 mg Potassium.
-Karen Moreno, RD, CDN