Make the most of your summer zucchini with this healthy and delicious dinner option.
Zucchini and tomatoes are summertime staples of gardens in our area. What better way to use your fresh garden produce than with a healthy new recipe that incorporates both of them?
Tomatoes are considered a super food loaded with vitamins C, A and K, along with folate, choline, potassium, carotene, and lycopene. Lycopene has been linked to a lower risk for several types of cancer. Zucchini is a great lower-carb alternative, and a whole zucchini is typically only 20 to 30 calories! These garden goodies are not only a great addition to any meal, but a great addition for your health.
This recipe for baked zucchini with tomatoes will help you take advantage of these health benefits during their summer abundance.
Baked Zucchini With Tomatoes
5 medium zucchini (or summer squash), sliced
2 cups diced tomatoes
½ cup water
1 cup tomato sauce, canned
½ teaspoon ground white pepper
1 tablespoon oregano, fresh, chopped
3 tablespoons bread, crumbled
2 tablespoons Parmesan cheese, grated
2 tablespoons of butter, softened
Heat oven to 350 degrees. Fill a large pot with 2 to 3 inches of water and bring to a boil. Place sliced zucchini into a steamer basket and place in the pot. Steam for 5 to 6 minutes or until the zucchini are slightly tender. Place zucchini in 9 x 13 baking dish. Combine tomatoes, water, tomato sauce, oregano and pepper. Pour over zucchini. Combine bread crumbs, cheese and butter. Spread evenly over zucchini. Cover dish and bake for 10 minutes.
Makes six 1-cup servings.
- 144 calories per serving
- 5.6 g fat
- 18.9 g cholesterol
- 5.7 g protein
- 275.6 mg sodium
- 4.9 g fiber