Cleanfood: Zucchini, Corn & Egg Casserole

 

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.

Recipe: 

Ingredients

• 5 cups shredded zucchini and/or summer squash (about 3 medium)

• 2 tablespoons butter

• 1 cup finely chopped onion

• Pinch of salt, plus 1/4 teaspoon, divided

• 1 ½ cups corn kernels, fresh or frozen (thawed)

• 1 ¼ cups no-salt-added cottage cheese (see Tips)

• 1 cup crumbled feta cheese

• ½ cup chopped red bell pepper

• ¼ cup chopped fresh dill

• 2 tablespoons all-purpose flour

• 1 teaspoon baking powder

• ¼ teaspoon ground pepper

• 10 large eggs, lightly beaten

Directions

1. Step 1: Preheat oven to 350 degrees F. Coat a 9-by-13-inch baking dish (or similar-size 3-quart baking dish) with cooking spray.

2. Step 2: Place squash on a clean kitchen towel, gather up the edges and squeeze out excess moisture.

3. Step 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. Step 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. Step 5: Bake the casserole until the center is set and the edges are lightly browned, about 40 minutes. Let stand 10 minutes before serving.

6. Tips

   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.