Recipe Rehab: Zucchini GratinPosted on Jul 1st 2010 1:00PM by Tanya Zuckerbrot
Harry Bischof, Getty Images
In order to create a healthier recipe, I will replace the heavy cream with skim milk thickened with cornstarch. I won't substitute for the Parmesan cheese, but I will reduce the amount by only adding it to the top layer of the dish. And finally, in order to maximize the fiber content of the dish, I will make sure to use the whole wheat Panko bread crumbs instead of the regular version.
This recipe works well with any summer squash you may find at the market, as well as your own garden abundance.
- One cup skim milk
- Half a tablespoon cornstarch
- Two cloves garlic, crushed
- Three to four sprigs fresh thyme or 1 tablespoon dried
- Non-stick cooking spray
- Five to six medium zucchini
- Two tablespoons Parmesan Cheese, shredded
- One cup whole wheat Panko bread crumbs
- salt and pepper to taste
1. Combine the milk and the cornstarch in a small pot and stir until the cornstarch has dissolved. Add the garlic and thyme and heat over medium heat until mixture has thickened but before it starts to boil. Remove from heat and set aside.
2. Slice the zucchini into thin rounds.
3. Spray a 2-quart casserole dish with cooking spray and layer the zucchini, sprinkled with salt, pepper and breadcrumbs. Drizzle a portion of the milk mixture over the zucchini before adding the next layer. Repeat with the remaining ingredients.
4. Sprinkle the top with the remaining breadcrumbs and Parmesan cheese. Spray a thin layer of cooking spray on top and bake at 350 degrees F for 20-25 minutes or until the top has turned golden brown.
Nutrition Content (per serving): 114 calories, 2 g fat, 1 g saturated fat, 19 g carbohydrates, 4 g fiber, 7 g protein, 180 mg sodium
Looking to lighten up another classic dish? Try my Homemade Hamburger Helper!
Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!