Shari Duncan

Karen’s Baked Zucchini

by on Feb.21, 2010, under Fruits and Veggies, General Nutrition, Recipes

Thank you to my friend Karen for recommending this nutritious and DELICIOUS Casserole.

This is a very light vegetarian dish that easy and quick to put together.

Fresh Zucchini, mushrooms, garlic, and tomatoes are flavored with Italian spices and wine, mixed with provolone and mozzarella and baked until bubbly.

Serve this dish over whole grain pasta for a vegetarian main course or as a side with baked chicken or fish.Baked Zucchini

  • 4 small-med zucchini, scrubbed and sliced
  • 4-6 oz mushrooms, sliced
  • Minced garlic, to taste
  • ~1/2 TBSP olive oil
  • 1/3c Marsala or other red Italian wine
  • 1 can diced tomatoes (or use fresh)
  • Italian Seasonings (Basil, oregano, thyme)
  • Salt and Pepper
  • 1- 1 /2 cup shredded mozzarella / provolone cheese.
  • Parmesan

Preheat oven to 400 degrees

Spray a 8×8 or 9×9 baking dish with non-stick spray.  Mix all ingredients except Parmesan and 1/2c of shredded cheese and spread into baking dish.  Don’t be shy with the Italian seasonings!

Top with remaining cheeses and bake, uncovered 30-40 minutes until bubbly.


Low in Calories, Packed with Vitamins

Low in Calories, Packed with Vitamins

Zucchini squash are made mostly of water (~95%) and are therefore very low in calories.  There are only 13 calories in 1/2cup of raw and 18 calories in the same amount of cooked zucchini.  Nutritionally, they contain significant amounts of vitamins A & C, folate and potassium.  1 cup of zucchini has nearly as much potassium as one banana! There is also 4 grams of fiber in every cup of zucchini.

Always wash zucchini well but do not peel as most of the nutrients are in the skin.  The darker the skin the more nutrients.


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