Ground Beef Zucchini Casserole

• 分量: 6 servings
• 調理時間: 30 minutes
• 総時間: 55 minutes

材料

1 cup dry quinoa (cooked according to package instructions)

2 tbsp olive oil (divided)

1 lb lean ground beef

3 cloves garlic

1 cup yellow cooking onion (diced)

6 zucchinis (approx 2 lbs, sliced into ¼ inch rounds)

Salt and black pepper (to taste)

2 cups low sugar tomato sauce

1 tsp dried oregano

½ tsp garlic powder

1 tbsp Italian seasoning

1 cup cottage cheese (ricotta cheese will also work)

2 cups mozzarella cheese (shredded)

2 tbsp parmesan cheese

Fresh basil (for topping)

手順

Preheat the oven to 375F and grease a 9x13 inch casserole dish.

Cook quinoa according to package instructions

While the quinoa is cooking- In a large pan over medium-high heat, add ½ of the olive oil (1 tbsp). Once hot, add ground beef, garlic and yellow onions and cook until meat is no longer pink in colour and onions are fragrant and translucent, season with salt and pepper. Drain excess oil and add meat to the casserole dish. Set aside.

In the same pan (don’t clean it), add the remaining olive oil (1 tbsp). Once hot add sliced zucchini and additional salt and pepper. Cover and cook for about 5 minutes, until the zucchini is soft.

To the casserole dish with the meat, add cooked zucchini, spices, cottage cheese, cooked quinoa, sauce and half of the mozzarella cheese. Stir together using a spatula. Gently spread the contents into an even layer in the dish. Top with remaining mozzarella cheese and Parmesan cheese.

Bake for approximately 30 minutes, setting the oven to broil for the final 5 minutes to brown the cheese (25 on regular bake, 5 on broil). Top with fresh basil and serve!

栄養

• カロリー: 472 kcal
• 脂肪総量: 21 g
• 飽和脂肪: 9 g
• 不飽和脂肪: 10 g
• トランス脂肪: 0.3 g
• コレステロール: 83 mg
• ナトリウム: 827 mg
• 炭水化物総量: 35 g
• 食物繊維: 6 g
• 糖質総量: 10 g
• タンパク質: 37 g