How to cook a delicious low-calorie casserole of zucchini in the oven

Proper nutrition is a necessary condition for maintaining a leaner, slimmer physique and the Foundation of a healthy lifestyle. However, there is no need for you to chew only the leaves of green salad. The main proper preparation: if the lean meats and vegetables bake in the oven, not fry, they will benefit your silhouette.

Quick and delicious recipes squash casserole in the oven

Squash zaponka

Zucchini – healthy summer vegetables that contain vitamins a, C and group B. the Zucchini helps the body rid itself of toxins, remove excess fluid. Dishes based on them are included in the menu of various diets, including the popular Dukan diet. In everyday life the most common recipes – vegetable stew with tomatoes or fried zucchini slices.

For those who want to lose weight and keep your body in shape, it is not suitable. Cooked vegetables not very tasty, so it’s best to try to cook healthy zucchini casserole in the oven. There are several versions of this dish, so it is not time to get bored. And when you master the basic recipe you can add to zucchini and other favorite vegetables – broccoli, cabbage, mushrooms, eggplant and peppers. Add in the potatoes is undesirable – it is very high in calories, contains starch and carbohydrates, which are detrimental to a beautiful figure.

Low calorie recipe with ground beef and rice

Casserole of zucchini, minced meat and rice

This dish can be made very attractive, if you put the zucchini slices on top and lightly sprinkle fresh herbs and grated cheese. You will need:

  • zucchini – 1 PC.;
  • minced beef – 500 g;
  • rice – 1 Cup;
  • onion – 1 PC.;
  • tomato – 1 PC.;
  • low-fat sour cream or yogurt – 2 tbsp. spoon;
  • egg – 1 PC.;
  • spices – any.

Beef you can buy, but you can prepare at home. Use beef or veal. Pork is not suitable for diet meals. Cook this:

  1. Cut the zucchini slices. If the diameter is too large, cut it in half.
  2. Figure pre-boil in salted water (until tender). It needs to be a bit hard (try to eat).
  3. Grease a refractory form. Place half of zucchini on the bottom.
  4. Mix rice with minced meat, add the spices. Spoon the mixture on top of zucchini.
  5. Cut into rings onions and tomatoes. Lay the next layer.
  6. The top layer should be zucchini.
  7. Whisk the egg with two tablespoons of low fat sour cream, pour over top of dish. You can sprinkle with fresh herbs. Bake 30 minutes at 200 degrees.

Delicate cottage cheese and vegetable casserole with chicken

Cheese-squash casserole with chicken

This dish is perfect for baby food. You will need:

  • zucchini – 1-2 PCs.;
  • chicken breast – 500 g;
  • low-fat cottage cheese – 250 g;
  • cream 10% – 125 ml;
  • bulb;
  • egg – 1 PC.;
  • hard cheese – 100 g

If you adhere to a strict dietary program, cream can be added – they make the dish more fat, but without them it turns out dry. Cook this:

  1. Chop chicken fillets. You can scroll through a meat grinder, you can just finely chop.
  2. Slice onions, mix with chicken. There also add diced zucchini.
  3. Select a baking dish, grease and place the mixture.
  4. Whisk the cheese with cream, egg and grated cheese, add spices. Pour this mixture in the casserole. If you prepared without cream, the mixture will have to pay a spoon.
  5. Put in heated to 180 degrees oven for 40 minutes.

A simple recipe of grated zucchini without eggs and flour

Casserole of grated zucchini

This diet casserole of zucchini in the oven help out when time to prepare food not at all. In addition, it can be cooked in a slow cooker or double boiler (for example, «Panasonic»). You will need:

  • zucchini – 2-3 pieces;
  • soft cheese (feta cheese) or cottage cheese – 250 g;
  • fresh herbs – 50 g;
  • carrots – 1 piece;
  • sour cream 10% – 3 tbsp.

The resulting mixture can be used for filling in pies dough with American and French recipe. Cook this:

  1. Zucchini clean, grate. A few slices to keep. To prepare the carrots.
  2. Finely chop the greens.
  3. Cheese mash with a fork, you can add a clove of crushed garlic.
  4. Mix all the ingredients, add the sour cream.
  5. Spoon the mixture into the form, on top decorate with slices of zucchini and carrots. Bake for 30 minutes.

If this recipe still add the beaten egg, the dish will turn out more air. If you want the casserole to better hold the shape, add a little monkey she will make the mixture thicker, but will give your dinner calories. If you are going to offer a casserole to a child, instead of sour cream you can add a few tablespoons of yogurt.

Pie diet of fresh zucchini with tomatoes and cheese

Dietary pie with zucchini

A simple dish can make very quickly, because you can use ready-made dough from the store. Cake perfect as a snack and as a separate dish. You will need:

  • zucchini – 2 PCs.;
  • tomatoes – 3-4 pieces.;
  • soft curd cheese or cheese – 250 g;
  • ham or bacon – 200 g;
  • hard cheese – 100 g;
  • puff puff dough – 1 pack.;
  • fresh herbs – to taste.

It is best to choose small zucchini, and tomatoes can buy any of them, to be crushed. Algorithm of operation. Do step by step:

  1. Slice the tomatoes in cubes. Chop the greens.
  2. Ham also cut into cubes.
  3. Mix them with mashed cheese. If the mixture turns thick, add a couple tablespoons of sour cream or cream.
  4. The finished dough defrost. Select a baking pan and place the dough there to make high sides.
  5. On the dough put the cheese mixture, tomatoes and ham with greens.
  6. Zucchini wash, cut into slices. Lay the top layer. Sprinkle lightly with grated hard cheese.
  7. Put in heated to 180 degrees oven for 40 minutes.

Squash-potato gratin with Adygei cheese and herbs

Squash potato cakes

This version diet zucchini casserole in the oven which is ideal for those who wish to maintain a healthy weight, not to lose weight. Potatoes are high in calories, so the dish is hearty. You will need:

  • potatoes – 4-5 PCs.;
  • zucchini – 2 PCs.;
  • Adyghe cheese – 250 g;
  • sour cream 10% – 3 tbsp. spoons;
  • your favorite fresh herbs – to taste.

To cook is very simple:

  1. Peel the potatoes, cut into slices.
  2. Zucchini cut into slices (not necessary to brush).
  3. Adygei cheese grate, mix with greens.
  4. In the form put the potatoes, brush with sour cream, a little salt, then add zucchini. The top layer of cheese with herbs.
  5. Place in oven and bake (30-40 minutes).

How many calories in squash, held a cooking process

Those who seek to lose weight at home, it is important to know the energy value of all the dishes in the daily menu. Calorie zucchini – not more than 25 kcal per 100 grams of product, and serving of squash casserole (with other ingredients) will cost you about 80-100 kcal. Rather difficult to learn: it depends on the composition of the meals. In addition, zucchini, and other vegetables of the Cucurbitaceae family, have a fibrous structure. They cleanse the body from toxins is not worse than the cereal.

The recipes of cooking a casserole of zucchini with diet

In the post-Soviet culinary culture there is a stereotype, if casserole is a meat dish made from leftovers», which adds everything. For example, canned meat or pasta. However, a competent hostess will be able to make this dish healthy, delicious and colorful (as the photo), and squash casserole will delight the whole family.

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Hearty dish of zucchini for proper nutrition