Originally created 12/25/96

Cheese bake need not be fattening



Most Americans believe that sweets are the most fattening foods they eat. Well, desserts generally are at the top of the food chain, but sometimes a seemingly innocent vegetable casserole can contain more fat and calories per serving than a rich slice of chocolate cake.

For example, each serving in a recipe for a zucchini cheese casserole sent in by Peoria, Ill., reader Jill A. Peterson contained 27 grams of fat and 365 calories. The recipe called for egg yolks, cheese, bacon, butter and sour cream. The six cups of zucchini and two egg whites in the recipe couldn't balance out all the fattening ingredients.

Several changes rescued the recipe without altering the basic flavor and souffle texture. The first change was to substitute fat-free egg substitutes, low-fat Cheddar cheese and fat-free sour cream for the egg yolks, grated Cheddar and regular sour cream. The second was to cut by half the amount of bacon. Few foods offer the same flavor as bacon, so it wouldn't have been a good idea to eliminate it. However, we did eliminate the butter on the topping. These changes shaved 176 calories and 22.5 grams of fat per serving. In the new recipe fat accounts for only 21 percent of total calories instead of an astronomical 65 percent.

ORIGINAL ZUCCHINI CHEESE BAKE

6 cups zucchini, thinly sliced

2 lightly beaten egg yolks

1 cup dairy sour cream

2 tablespoons all-purpose flour

2 egg whites, stiffly beaten

6 slices bacon, sliced

1« cups Cheddar cheese, shredded

2 tablespoons butter, melted

« cup dry bread crumbs

Heat oven to 350 degrees. Lightly grease a 9-by-9 inch baking pan. Set aside.

Bring about 1 inch of unsalted water to a boil in a medium saucepan. Add the zucchini and boil for 7 minutes, stirring occasionally. Drain in a colander while preparing the remaining ingredients.

In a large bowl, mix together the egg yolks, sour cream and flour. Fold the egg whites into the egg yolks. Crumble the bacon. Layer half the zucchini in the baking pan, top with half the egg mixture, half the cheese and half the bacon. Repeat layers. Mix the butter and bread crumbs together and sprinkle the mixture over the surface. Bake for 20 to 25 minutes. Serve immediately.

Makes 6 servings.

This casserole does not refrigerate well for leftovers.

(Nutritional information per serving: Calories, 365; fat, 27 grams (65 percent of calories from fat); protein, 15 grams; carbohydrate, 18 grams; cholesterol, 133 milligrams; sodium, 439 milligrams.)

LIGHT ZUCCHINI CHEESE BAKE

6 cups zucchini, thinly sliced (about 4 medium zucchini)

3 slices bacon, cooked

‰ cup liquid fat-free egg substitutes

2 tablespoons all-purpose flour

1 cup fat-free sour cream

« teaspoon dry basil

2 egg whites, stiffly beaten

1 cup low-fat Cheddar cheese, shredded

¬ cup dry bread crumbs

Heat oven to 350 degrees. Lightly coat a 9-by-9 inch baking dish with corn oil cooking spray. Set aside.

Bring 1 inch of unsalted water to a boil. Add the zucchini slices and cook for 7 minutes, stirring occasionally. Drain in a colander while preparing remaining ingredients.

Crumble the bacon and set aside. In a large bowl, blend together the egg substitutes, flour, fat-free sour cream and basil. Fold in the egg whites. Layer half the zucchini in the baking pan, top with half the egg mixture, half the cheese and half the bacon. Repeat layers. Sprinkle the bread crumbs on top. Bake for 20 to 25 minutes. Serve immediately.

Serves 6.

(Nutritional information per serving: Calories, 189; fat, 4.5 grams (21 percent of calories from fat); protein, 20 grams; carbohydrate, 18 grams; cholesterol, 43 milligrams; sodium, 807 milligrams.)

If you have a recipe you would like streamlined to contain less fat and fewer calories, send a self-addressed stamped envelope to Charlotte Balcomb Lane at 2411 A Rice Ave., Albuquerque, N.M. 87104.



AllAccess


Trending this week:



 
 

The Augusta Chronicle © 2015. All Rights Reserved.  Contact Us  | Terms of Service  | Privacy Policy  | Advertise