Zippy Zucchini Rice Bake

Zippy Zucchini Rice Bake to the rescue!!!! We got a feeling this quick and easy dish will be a regular on your table. It is a budget-friendly, meatless meal (if you don’t use the bacon crumbles), yet still has adequate protein in the form of egg whites and cottage cheese. We love this recipe because the moisture from the zucchini helps quick-cook the rice! Brilliant! Choose from two easy ways to make this: if your family doesn’t love zucchini, process it all up and they’ll barely notice it; if you love zucchini, do the easy throw-together method. This recipe is a family-serve recipe that feeds 6 to 8 people. This recipe is found in the “Comforting Casseroles & Bakes” section on page 136 of the Trim Healthy Table Cookbook.

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Trim Healthy Table

Zippy Zucchini Rice Bake

Cooking Method: Oven Baking Courses: Dinner, Lunch Recipe Keys: E E

Servings: 6

Description

Got a feeling this quick and easy dish will be a regular on your table. It is a budget-friendly, meatless meal (if you don’t use the bacon crumbles), yet still has adequate protein in the form of egg whites and cottage cheese. We love this recipe because the moisture from the zucchini helps quick-cook the rice! Brilliant! Choose from two easy ways to make this: if your family doesn’t love zucchini, process it all up and they’ll barely notice it; if you love zucchini, do the easy throw-together method. This recipe is a family-serve recipe that feeds 6 to 8 people. This recipe is found in the "Comforting Casseroles & Bakes" section on page 136 of the Trim Healthy Table Cookbook.

Ingredients

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Scale

1/2x 1x 2x 3x

• 
  coconut oil cooking spray
• 
  3 medium zucchini (chopped into a few large pieces for the processor or sliced into thin half-moons for the throw-together version))
• 
  2 cups egg whites (carton or fresh)
• 
  2 cups 1% cottage cheese
• 
  1 ¹⁄₂ tsp TH Mineral Salt
• 
  ¹⁄₄ tsp black pepper
• 
  1 tsp onion powder
• 
  1 ¹⁄₂ tsp garlic powder
• 
  2 Tbs turkey bacon bits (2-3 Tbsp turkey bacon bits or crumbles; optional)
• 
  1 ¹⁄₄ cups minute parboiled brown rice (you can't use regular brown rice here)
• 
  ¹⁄₄ cup Parmesan cheese (1/4 to 1/3 cup powder-style Parmesan cheese from the green can)
• 
  2 pieces sprouted bread (Optional: 2 to 3 Wasa light rye crackers, or WWBB for One (page244), crumbled, for topping)

Instructions

1. Preheat the oven to 375°F. Spray a 9 × 13-inch baking dish with coconut oil.
2. FOR THE PROCESSED VERSION: Put the zucchini pieces in a processor and process until the size of rice. Add the egg whites, cottage cheese, salt, pepper, onion powder, and garlic powder and whiz until well combined. Scrape into the baking pan. Add the bacon bits (if using) and minute rice and mix well.
3. FOR THE THROW-TOGETHER VERSION: Mix the zucchini, egg whites, cottage cheese, salt, pepper, onion powder, garlic powder, bacon bits (if using), and minute rice together in a bowl, then scrape into the prepared pan.
4. Sprinkle on the Parmesan. If you want a breading, crumble the crackers or bread over the top. Bake for 40 minutes. Allow to sit for 5 minutes before serving.

Note

From Trim Healthy Table~

MAKE A FAMILY MEAL:

• Although this recipe includes some brown rice, there is room here to add in some more carbs for your E meal. Feel free to mix it into a salad with a lean dressing, have some fruit on the side, or pair with a baby-size E or FP shake from the Shakes and Smoothies chapter (page 468).
• Growing children can have this with extra fat, such as a full-fat dressing on their salad or sprouted-grain bread with butter, to make a Crossover.

Complimentary Recipe:

WWBB for One (page244)

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