Zucchini in White Sauce Recipe: Healthier and Tastier

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This recipe for zucchini in white sauce is a delicious and healthier alternative to pan-frying. With its creamy, savory sauce and tender zucchini slices, this dish is perfect as a side or light main course. Here’s how to make it.

Ingredients:

  • Main Ingredients:
    • 3 zucchinis (750g)
    • 0.5 tsp salt
    • Black pepper, to taste
    • 1 tbsp vegetable oil (15g)
  • For the Sauce:
    • 30g dill
    • 350g sour cream (20% fat)
    • 100g cottage cheese (5% fat)
    • A pinch of salt
    • 0.3 tsp dried garlic
    • Black pepper, to taste

Instructions:

1. Preparation:

  • Preheat your oven to 180°C (350°F).
  • Wash the zucchinis and cut them into thin slices.
  • Lightly oil a baking dish and layer the zucchini slices evenly.
  • Sprinkle the zucchini with 0.5 tsp of salt and black pepper to taste.

2. Making the Sauce:

  • Finely chop the dill.
  • In a mixing bowl, combine the chopped dill, sour cream, cottage cheese, a pinch of salt, dried garlic, and black pepper. Mix until smooth and well combined. The cottage cheese adds a creamy texture while keeping the sauce light.

3. Assembly:

  • Pour the sauce evenly over the layered zucchini in the baking dish.
  • Use a spoon or spatula to spread the sauce so it covers all the zucchini slices. This ensures that every bite is flavorful and creamy.

4. Baking:

  • Place the baking dish in the preheated oven.
  • Bake for 35-40 minutes or until the top is golden and the zucchini is tender. Baking allows the zucchini to soak up the flavors of the sauce and become perfectly tender.

5. Serving:

  • Allow the dish to cool slightly before cutting it into portions.
  • Serve warm as a side dish or a light main course. This dish pairs well with grilled meats, fish, or a fresh salad.

Why You’ll Love This Recipe

Healthier Option: Baking the zucchini in a creamy sauce is a healthier alternative to pan-frying, reducing the amount of oil used.

Rich and Flavorful: The combination of sour cream, cottage cheese, and dill creates a rich and flavorful sauce that complements the zucchini perfectly.

Easy to Make: With simple ingredients and straightforward steps, this recipe is easy to follow and perfect for any cook.

Nutritional Information per 100g:

  • Calories: 94
  • Protein: 2.7g
  • Fat: 7.3g
  • Carbohydrates: 4.2g
  • Total Weight of the Dish: 1.2 kg
  • Baking Dish Size: 20 x 30 cm
  • Height of the Edge: 4 cm

Tips for the Best Zucchini in White Sauce

Use Fresh Zucchini: Fresh, firm zucchinis work best for this recipe. They hold their shape well and have a better texture.

Even Layering: Layer the zucchini slices evenly in the baking dish to ensure uniform cooking.

Don’t Overbake: Bake until the top is golden and the zucchini is tender but still holds its shape. Overbaking can make the zucchini too mushy.

Serving Suggestions

As a Side Dish: Serve this zucchini dish alongside grilled chicken, steak, or fish.

As a Main Course: Enjoy it as a light main course with a side of crusty bread or a fresh green salad.

For a Potluck: This dish is perfect for potlucks and gatherings, as it can be made ahead and reheated.

Health Benefits of Key Ingredients

Zucchini: Rich in vitamins A and C, zucchini is low in calories and high in fiber, supporting digestive health.

Dill: Dill is packed with antioxidants and has anti-inflammatory properties.

Cottage Cheese: A good source of protein and calcium, cottage cheese adds creaminess without too many extra calories.

This recipe for zucchini in white sauce is a fantastic alternative to pan-frying. With its creamy, savory sauce and tender zucchini slices, it’s sure to become a favorite. Try this recipe today and enjoy a healthier and delicious way to cook zucchini!

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