Welcome to a delightful and healthy twist on a classic Eastern European comfort food! Zapekanka, a versatile baked casserole, is a beloved dish in many households. This particular version with zucchini and chicken is wonderfully light, yet satisfying, making it a perfect choice for a modern, health-conscious kitchen. It's packed with lean protein and fresh vegetables, and since it's flourless, it's naturally low in calories. Get ready to discover your new favorite weeknight meal that's as easy to make as it is delicious!
Zucchini and chicken casserole — flourless and low-calorie
Ingredients for Zucchini and Chicken Casserole
- 200 g chicken fillet
- 4 eggs
- 40 g quick-cooking rolled oats
- 200 g zucchini
- 50 g onion
- 80 g carrots
- 40 g tomatoes
- dried carrots, fresh herbs, ground paprika, salt, vegetable oil
How to Make Zucchini and Chicken Casserole
Grate a small carrot on a coarse vegetable grater. Finely chop the onion. Sauté the onion and carrot in vegetable oil, then transfer them to a greased ovenproof dish.
Sauté the onions and carrots in a pan and transfer to a baking dish
Dice the chicken fillet into small cubes. Pan-fry the chicken in the same skillet used for the vegetables. Transfer the cooked chicken pieces to the dish.
Pan-fry the chicken pieces and add them to the vegetables in the dish
Cut the zucchini into thin strips. Dice a small tomato. Add the raw chopped vegetables to the other ingredients in the dish.
Add the chopped zucchini and tomato
Now it’s time to season the zucchini and chicken casserole and add some zesty notes. Finely chop a small bunch of fresh herbs – parsley or cilantro. For extra flavor and richness, I added a couple of tablespoons of dried carrots, dried sweet pepper, and a teaspoon of sweet ground paprika.
Season the casserole with herbs and spices
Next, add quick-cooking rolled oats and salt to taste to the dish. Then, mix all the ingredients thoroughly. The salt will draw water out of the zucchini, as this vegetable is 80% water. The oats will absorb this moisture, preventing the final dish from being watery.
Add salt and rolled oats, then mix the ingredients
Crack the raw chicken eggs into a bowl, add a pinch of salt, and mix with a whisk. There’s no need to beat them vigorously; just break up the structure of the yolks and whites.
Pour the egg mixture into the dish with the casserole ingredients, and give it a gentle shake to distribute it evenly.
Pour the whisked eggs over the mixture
Place the dish on the middle rack of the oven and preheat to 185°C (365°F). The zucchini and chicken casserole will be ready in about 15-20 minutes, depending on the specific characteristics of your oven.
Bake the casserole for 15-20 minutes
And there you have it – a beautiful, golden-brown Zucchini and Chicken Casserole, straight from the oven! This dish is incredibly versatile and can be served warm on its own or with a dollop of sour cream or Greek yogurt for a touch of creaminess. It also pairs wonderfully with a simple green salad. Leftovers are fantastic for lunch the next day, served either warm or cold. We hope you enjoy this simple, wholesome, and flavorful recipe that brings a taste of comfort to your table. Happy cooking!
0 comments