My favorite zucchini casserole and other things to do with all this squash
by Amanda • August 3, 2012 • Casseroles, Chips, Dips & Flips, Wrapped Foods • 19 Comments
My mouth starts to water for my mom’s zucchini casserole as soon as we put the first zucchini seeds in the ground. She makes it with loads of cheese and sour cream, then covers it with crunchy seasoned bread crumbs. I had to figure out how to veganize it and I was happily surprised at how well it turned out. My Dad even ate it—twice (he doesn’t know it is vegan). He just told me it was as good as he has ever eaten! Grandma also enjoyed it, but Grandma tells me everything I bring her is the best thing ever.
Mom’s Squash Casserole
Serves 6
6 cups sliced squash (summer and/or zuchinni)
1 cup shredded carrots
¼ cup chopped onion
2 cups melted cashew cheese (recipe http://goodcleanfood.wordpress.com/2012/06/01/ode-to-cheese/ I measured 2 cups before it solidified. Make sure if you use solid cheese it measures 2 cups melted)
10 oz bread crumbs (if you are counting calories or carbs, reduce to 5 oz) I like to use Arrowhead mills organic savory stuffing, but you can use just plain breadcrumbs, if you do up the vegi bullion
1 tsp vegi bullion
½ cup earth balance (reduce to ¼ cup if you are only using 5 oz of bread crumbs)
Method: Boil squash, onion and carrots for 5 mins, drain, mix with melted cashew cheese, set aside. Mix melted earth balance, bread crumbs and vegi bullion. Place ½ bread crumb mixture in 9×13 pan, pour squash mixture over the top, spread remaining bread crumbs across top. Note: if you are only using 5 oz of bread crumbs, don’t put any on the bottom, place the squash mix directly in the pan and then spread bread crumbs over the top.
Bake uncovered, 350 for 30 minutes.
Updated Nutritional info Per serving, (5 oz bread crumbs) Makes 6 large servings (I had the calories for the cheese too high)
| Calories | Protein | Fat | Carbs | Sugar | Fiber |
| 253 | 10 | 20 | 37 | 7 | 6 |
Even with the casserole I still have squash coming out my ears, so I have been trying to incorporate it into some of my “staple” meals. Mountain West Burrito gave me the idea to put it in my burritos (never would have thought of it).
Low Carb Burrito
½ cup black beans
1 onion
1 cup summer or zuchinni squash diced
¼ cup tomatillo salsa optional (costco carries it now)
Costco low Carb Tortillia
4 T Guacamole
¼ cup Salsa (drain the extra juice)
Water sauté onions and squash, add black beans. Warm tortilla in pan, spread guac and salsa, put ½ squash mixture in the middle.
Nutritional Info:
| Calories | Protein | Fat | Carbs | Sugar | Fiber |
| 334 | 18 | 12 | 52 | 7 | 19 |
I LOVE squash breaded and fried, but that doesn’t go well with my calorie budgeting. I found this alternative online. http://www.thenakedkitchen.com/zucchini-chips/ I like it better! I love how the breading stays on. My version:
Zucchini Chips
Ingredients:
1/4 cup Homemade Breadcrumbs (I used arrowhead stuffing crumbs)
1/4 cup nutritional yeast
1/8 tsp black pepper
heaping 1/2 cup white flour
1 cup cold milk (I used soy milk)
1 tsp apple cider vinegar
2 1/2 cups sliced zucchini (about 2 small zucchinis)
2 tsp Herbamere (salt seasoning of your choice)
Preparation:
Preheat oven to 425 degrees.
In a medium bowl combine breadcrumbs, cheese (if using) and black pepper.
In separate bowl add flour, milk and vinegar. Gently stir until combined but do not over stir.
Dip zucchini slices in flour mixture and then dredge in breadcrumb mixture.
Place coated zucchini slices on a baking sheet (I line mine with non stick foil for easy clean up!) and bake for 30 minutes, flipping (tongs work best) the slices over once halfway through cooking, or until browned and crisp.
Nutritional Info:
Makes 2 servings.
Notes:
These chips are best eaten right out of the oven. They don’t save well.
| Calories | Protein | Fat | Carbs | Sugar | Fiber |
|
224 |
10 |
5 |
41 |
4 |
6.5 |
Progress Report (if you want the full story of why you are getting my weight http://goodcleanfood.wordpress.com/2012/07/25/gah-i-cant-breathe-in-my-fat-clothes/
Nutrition: Stayed within 1400 calorie budget 4 out of 7 days—not stellar, but going to do better this week!
Weight: I weigh in with my trainer every Monday night. I weighed in this Monday at 156, so I am .6 lbs down, which is about right considering I only stayed within my calorie budget 4 days of the seven last week.
Exercise : Running 3 times (about 3 miles each), strength training twice (hour each), and taught one power yoga class
I have been drinking lemon water like there is no tomorrow, cut down on sugar and fat and trying to keep carbs under 100/day—that is kind of hard. But overall I feel good about what I am doing. I am wearing one of my favorite pair of shorts and I can breath!
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YUM! Now if only I could get my zucchini to grow! I only have summer squash which is hidden between other things so I keep forgetting to harvest it. When i do it’s huge. I can’t wait to try these if I can get my zukes growing!
You can sub summer for all of these
Way to go Carolyn! Half a pound is the equivalent of a stick of butter- one down, as many as you like to go.
TWO STICKS!!! (if we’re going by weight!)
I am happy about it. Thanks guys
georgous recipes which i all must try! I especially love your zucchini casserole!! i can use up my yellow & green courgettes! Yum!
Please let me know how you like it
So cool that your dad didn’t even notice the difference!
My Dad is a new man!
Did he read the book!?!
He didn’t read the book and I haven’t either, shockingly he does not have heart disease. His veins are probably cleaner than mine. They don’t know exactly what is going on,
Really?!? Wow. Well, that’s one less battle, but no less scary. I hope they figure it out!
his blood pressure is out of control, at stroke levels actually. They have him on new medicine, hopefully it will work.
That looks delicious! Zucchini is my favorite vegetable as I use it in A LOT of my dishes! I’m going to have to try this!
I love your zucchini recipes!! The casserole looks yummy, great idea!
I love it too. We grilled it tonight—Delicious!
I am making it again tomorrow. Please let me know how you like it!
I want to try that casserole! It looks SO good!
PlantBasedDietAdventures.com
Let me know if you make it, how you like it