Mediterranean Diet Zucchini Parmesan
Experience the perfect balance of healthy and hearty with this Mediterranean Diet Zucchini Parmesan recipe! This dish reimagines a classic Italian favorite using thinly sliced, oven-baked zucchini as the star, layered with rich tomato sauce, fragrant herbs like oregano and basil, and a melty blend of Parmesan and mozzarella cheeses. Enhanced with a light sprinkle of whole-wheat breadcrumbs for a satisfying crunch, this recipe is a guilt-free indulgence ideal for those embracing the Mediterranean diet. It's easy to prepare, budget-friendly, and bursting with fresh, wholesome flavors, making it a perfect weeknight dinner or an impressive vegetarian entrée for guests. Serve this zucchini parmesan with a green salad or crusty bread for a complete, satisfying meal!
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Recipe Information
Ingredients
- 3 medium Zucchini
- 3 tablespoons Extra virgin olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 1 teaspoon Dried oregano
- 1.5 cups Grated Parmesan cheese
- 2.5 cups Crushed tomatoes
- 0.25 cup Fresh basil leaves
- 1 cup Low-moisture part-skim mozzarella cheese, shredded
- 0.5 cup Whole wheat breadcrumbs
Instructions
Preheat your oven to 375°F (190°C).
Wash the zucchinis thoroughly and slice them into 1/4-inch thick rounds.
Lay the zucchini slices on a clean kitchen towel or paper towels. Sprinkle both sides with salt to draw out moisture. Let them sit for 15 minutes, then pat dry with another towel.
Brush the zucchini slices lightly with 2 tablespoons of olive oil and sprinkle with black pepper, garlic powder, and dried oregano.
Line a baking sheet with parchment paper and arrange the zucchini slices in a single layer. Bake in the preheated oven for 12-15 minutes, flipping halfway, until just tender. Remove from the oven and set aside.
In a medium saucepan, heat the remaining 1 tablespoon of olive oil over medium heat. Add the crushed tomatoes, a pinch of oregano, and chopped fresh basil. Simmer for 10 minutes, stirring occasionally. Remove from heat.
Lightly grease a baking dish (approximately 9x9 inches) with a small amount of olive oil or use non-stick cooking spray.
Spread a thin layer of the tomato sauce at the bottom of the baking dish. Layer a third of the zucchini slices on top, followed by more tomato sauce, a sprinkling of Parmesan, a bit of mozzarella, and a spoonful of breadcrumbs.
Repeat the layers two more times, finishing with a topping of mozzarella and Parmesan on the topmost layer.
Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the cheese is melted, golden, and bubbly.
Remove from the oven and let the Zucchini Parmesan cool for 5 minutes before serving.
Garnish with fresh basil leaves and serve warm. Enjoy!
Nutrition Facts
Calories |
1722 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 108.1 g | 139% | |
| Saturated Fat | 45.0 g | 225% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 180 mg | 60% | |
| Sodium | 11164 mg | 485% | |
| Total Carbohydrate | 117.8 g | 43% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 60.3 g | ||
| Protein | 95.5 g | 191% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2373 mg | 183% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 2818 mg | 60% | |
*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.
