Heart-Healthy Zucchini Parmesan
Indulge in the rich, savory flavors of 'Heart-Healthy Zucchini Parmesan,' a lighter twist on the classic Italian favorite. This recipe transforms fresh zucchini into golden, crispy rounds baked to perfection, then layered with a robust, low-sodium marinara sauce and melted part-skim mozzarella cheese. With whole wheat breadcrumbs and a blend of aromatic spices like garlic powder and Italian seasoning, every bite is packed with deliciously wholesome goodness. Ready in under an hour and boasting just 15 minutes of prep time, this dish is ideal for busy weeknights or when you crave a satisfying yet guilt-free comfort meal. Serve it solo or pair with a leafy green salad for a nutritious, heart-healthy feast that your family will savor!
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Recipe Information
Ingredients
- 3 medium Zucchini
- 1 cup Whole wheat breadcrumbs
- 0.5 cup Grated Parmesan cheese
- 1 teaspoon Garlic powder
- 1 teaspoon Italian seasoning
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 large Egg whites
- 1.5 cups Low-sodium marinara sauce
- 0.75 cup Shredded part-skim mozzarella cheese
- as needed Olive oil cooking spray
Instructions
Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it with olive oil spray.
Slice the zucchini into 1/4-inch thick rounds and set them aside.
In a shallow bowl, combine the whole wheat breadcrumbs, grated Parmesan cheese, garlic powder, Italian seasoning, salt, and black pepper.
In a separate shallow bowl, whisk the egg whites until frothy.
Dip each zucchini slice into the egg whites, allowing any excess to drip off, then coat it in the breadcrumb mixture. Press gently to ensure an even coating.
Place the breaded zucchini slices on the prepared baking sheet in a single layer. Lightly spray the tops with olive oil cooking spray.
Bake the zucchini slices in the preheated oven for 15 minutes, then flip them over and bake for an additional 10 minutes, or until golden brown and crispy.
In a 9x13-inch baking dish, spread 1/2 cup of the marinara sauce evenly along the bottom. Layer half of the baked zucchini slices over the sauce.
Top the zucchini with another 1/2 cup of marinara sauce and sprinkle with 1/4 cup of the shredded mozzarella cheese.
Repeat the layering process with the remaining zucchini slices, marinara sauce, and shredded mozzarella cheese.
Bake the assembled dish in the oven for 10-12 minutes, or until the cheese is melted and bubbly.
Let the Zucchini Parmesan cool for 5 minutes before serving. Enjoy this heart-healthy dish on its own or with a side salad!
Nutrition Facts
Calories |
1294 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.4 g | 56% | |
| Saturated Fat | 21.0 g | 105% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 8385 mg | 365% | |
| Total Carbohydrate | 165.6 g | 60% | |
| Dietary Fiber | 23.2 g | 83% | |
| Total Sugars | 65.5 g | ||
| Protein | 72.3 g | 145% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1294 mg | 100% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 2937 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
