Ingredients
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5 cups shredded zucchini and/or summer squash (about 3 medium)
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2 tablespoons butter
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1 cup finely chopped onion
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Pinch of salt, plus 1/4 teaspoon, divided
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1 ½ cups corn kernels, fresh or frozen (thawed)
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1 ¼ cups no-salt-added cottage cheese (see Tips)
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1 cup crumbled feta cheese
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½ cup chopped red bell pepper
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¼ cup chopped fresh dill
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2 tablespoons all-purpose flour
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1 teaspoon baking powder
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¼ teaspoon ground pepper
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10 large eggs, lightly beaten
Directions
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Preheat oven to 350 degrees F. Coat a 9-by-13-inch baking dish (or similar-size 3-quart baking dish) with cooking spray.
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Place squash on a clean kitchen towel, gather up the edges and squeeze out excess moisture.
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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.
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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.
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Bake the casserole until the center is set and the edges are lightly browned, about 40 minutes. Let stand 10 minutes before serving.
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.
Nutrition Facts (per serving)
244 | Calories |
14g | Fat |
14g | Carbs |
17g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Serving Size 1 3x4 piece | |
Calories 244 | |
% Daily Value * | |
Total Carbohydrate 14g | 5% |
Dietary Fiber 2g | 6% |
Total Sugars 7g | |
Protein 17g | 34% |
Total Fat 14g | 18% |
Saturated Fat 7g | 35% |
Cholesterol 258mg | 86% |
Vitamin A 1031IU | 21% |
Vitamin C 29mg | 32% |
Folate 83mcg | 21% |
Sodium 429mg | 19% |
Calcium 202mg | 16% |
Iron 2mg | 11% |
Magnesium 40mg | 10% |
Potassium 448mg | 10% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.