Directions:
- Preheat the oven to 425F and grease or spray a 9x13 glass baking dish.
- Heat the oil in a large skillet over medium-high heat and add the onion and saute until golden, about 10 minutes.
- Stir in the garlic and shredded zucchini and cook over medium-high heat for 5 minutes, stirring constantly, until zucchini begings to wilt.
- Sprinkle with the flour and cook, stirring until the flour is absorbed.
- Stir in the milk, rice, 1/2 parmesan cheese, spices, mozzarella cheese, salt and pepper.
- Remove from heat and pour into prepared casserole dish then sprinkle the top with the 1/4 cup leftover parmesan cheese.
- Bake uncovered for 30-40 minutes or until golden and most of the liquid has evaporated.
- Remove from the oven and let sit for 10-20 minutes before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 127.94 Kcal (536 kJ) | ||
| Calories from fat | 50.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.6g | 9% | |
|---|---|---|---|
| Cholesterol | 10.56mg | 4% | |
| Sodium | 472.36mg | 20% | |
| Potassium | 454.88mg | 10% | |
| Total Carbs | 9.31g | 3% | |
| Sugars | 2.74g | 11% | |
| Dietary Fiber | 1.23g | 5% | |
| Protein | 10.63g | 21% | |
| Vitamin C | 26mg | 43% | |
| Iron | 1.2mg | 7% | |
| Calcium | 290.4mg | 29% | |
| Amount Per 100 g | |||
| Calories | 80.93 Kcal (339 kJ) | ||
| Calories from fat | 31.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.54g | 9% | |
|---|---|---|---|
| Cholesterol | 6.68mg | 4% | |
| Sodium | 298.79mg | 20% | |
| Potassium | 287.73mg | 10% | |
| Total Carbs | 5.89g | 3% | |
| Sugars | 1.73g | 11% | |
| Dietary Fiber | 0.78g | 5% | |
| Protein | 6.72g | 21% | |
| Vitamin C | 16.4mg | 43% | |
| Iron | 0.8mg | 7% | |
| Calcium | 183.7mg | 29% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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