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Zucchini, Corn & Egg Casserole

MV10196_Kolenko

This healthy casserole is essentially a crustless quiche, brimming with fresh summer vegetables. Bake it up for an elegant summer brunch or a casual backyard barbecue.

Servings

8 servings, one 3-by-4-inch piece each

Prep Time

30 minutes

Total Time

1 1/4 hours

Ingredients

  • 5cups shredded zucchini and/or summer squash (about 3 medium)
  • 2tablespoons butter
  • 1cup finely chopped onion
  • Pinch of salt plus 1/4 teaspoon, divided
  • 1 1/2cups corn kernels, fresh frozen (thawed)
  • 1 1/4cups no-salt-added cottage cheese
  • 1cup crumbled feta cheese
  • 1/2cup chopped red bell pepper
  • 1/4cup chopped fresh dill
  • 2tablespoons all-purpose flour
  • 1teaspoon baking powder
  • 1/4teaspoon ground pepper
  • 10large eggs, lightly beaten

Instructions

  1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish (or similar-size 3-quart baking dish) with cooking spray.
  2. Place squash on a clean kitchen towel, gather up the edges and squeeze out excess moisture.
  3. Heat butter in a large skillet over medium heat. Add onion and cook, stirring occasionally, until golden brown, 5 to 8 minutes. Add the squash and a pinch of salt; cook until very soft and dry; about 4 minutes more.
  4. Transfer the squash mixture to a large bowl. Add corn, cottage cheese, feta, bell pepper, dill, flour, baking powder, pepper and the remaining 1/4 teaspoon salt and stir until well combined. Stir in eggs. Pour the mixture into the prepared baking dish.
  5. Bake the casserole until the center is set and the edges are lightly browned, about 40 minutes. Let stand 10 minutes before serving.

Tips

Keep sodium in check and use no-salt-added cottage cheese. It saves more than 300 mg of sodium per 1/2-cup serving compared to regular cottage cheese but still gives the same tangy but creamy taste.

Nutrition Facts

Per serving (recipe makes 8 servings, one 3-by-4-inch piece each)

Calories 244kcal
Carbohydrate Total 14g
Total Sugars 7g
Added Sugars 0g
Fiber 2g
Total Fat 14g
Saturated Fat 7g
Mono Saturated Fat 4g
Cholesterol 258mg
Sodium 429mg
Protein 17g
Potassium 448mg
Calcium 202mg
Folate 83mcg
Omega-6 1g
Vitamin B12 1mcg
Vitamin E 2mg
Zinc 2mg
Vitamin B3 1mg