Healthy Summer Squash Casserole

$- 3 medium yellow summer squashes, thinly sliced - 3 medium zucchini, thinly sliced - 1 medium onion, diced - 1 cup cherry tomatoes, halved - 1 cup cheddar cheese, shredded - 1 cup corn kernels (fresh or frozen) - 1 cup whole wheat breadcrumbs - 2 cloves garlic, minced - 1 teaspoon dried oregano - 1 teaspoon dried basil - ½ teaspoon salt - ¼ teaspoon black pepper - 2 tablespoons olive oil - 1 tablespoon balsamic vinegar I love this mix of fresh veggies. The summer squash and zucchini give a great base. The onion adds a nice touch of sweetness. Cherry tomatoes burst with flavor, making each bite special. Cheddar cheese pulls everything together with its rich taste. Corn kernels add a sweet crunch you can’t resist. Whole wheat breadcrumbs make the topping crispy and hearty. - Calories per serving: About 180 calories. - Macronutrient breakdown: - Carbohydrates: 22g - Protein: 7g - Fats: 8g - Fiber content: This dish has about 4g of fiber. Fiber helps with digestion and keeps you full longer. This casserole is not just tasty; it’s good for you, too! It packs vitamins and minerals with every bite. You’ll feel great serving this dish. For the full recipe, check out the details above! 1. First, gather all your ingredients. This will make cooking easier. 2. Wash and thinly slice the summer squashes and zucchini. 3. Dice the onion and mince the garlic. 4. Preheat your oven to 375°F (190°C). This is important for even cooking. 1. In a large skillet, heat 2 tablespoons of olive oil over medium heat. 2. Add the diced onion and minced garlic. Sauté them for about 3-4 minutes. The onion should be soft and clear. 3. Next, add the sliced summer squash and zucchini to the skillet. Stir them well. Cook for 5-7 minutes until they start to soften. 4. Then, stir in the corn, halved cherry tomatoes, oregano, basil, salt, and pepper. Cook for another 2-3 minutes. This helps the flavors mix well. 5. In a baking dish, layer half of the vegetable mix. Then, sprinkle half of the shredded cheddar cheese on top. 1. Repeat the layering process with the remaining vegetables and cheese. 2. In a small bowl, mix the whole wheat breadcrumbs with 1 tablespoon of balsamic vinegar. 3. Sprinkle this breadcrumb mix on the top layer of cheese in the casserole. 4. Cover the baking dish with aluminum foil. Bake for 25 minutes. 5. After that, remove the foil. Bake for an additional 10-15 minutes. The breadcrumbs should become golden and crispy. 6. Let the casserole cool for a few minutes before serving. For the full recipe, check the earlier section. Enjoy this hearty dish! When you shop for summer squash, look for firm, smooth skin. The squash should feel heavy for its size. Avoid any squash with soft spots or blemishes. Fresh squash has a bright color, either yellow or green. The ends should not be dried out. To cook the veggies evenly, cut them into similar sizes. This helps them cook at the same rate. Use medium heat to keep the flavors bright. For a crispy topping, mix the breadcrumbs with balsamic vinegar. This adds flavor and ensures they brown nicely. Pair your casserole with a simple green salad or crusty bread. A chilled glass of white wine goes well, too. For a fun twist, try sparkling water with lemon. You can enjoy this dish as a main course or as a side. Check the Full Recipe for more ideas! {{image_2}} You can easily change some ingredients to fit your needs. Here are a few ideas: - Dairy-free cheese options: If you avoid dairy, use almond or coconut-based cheese. They melt well and add flavor. - Alternative vegetables to incorporate: Try bell peppers, mushrooms, or spinach. Each adds a unique taste and texture. Spice up your casserole with these tips: - Adding spices or herbs: Consider adding red pepper flakes for heat or thyme for a fresh note. Both enhance the dish's aroma and depth. - Suggestions for a spicy twist: Mix in jalapeños or hot sauce to give it some kick. This works well if you love bold flavors. You can serve this dish in different ways to make it fit any meal: - Casserole as a main vs. side dish: Serve it as a main course with a salad or as a side with grilled meat. It works great in both roles. - Modifying for meal prep: Make this casserole ahead of time and store it in portions. This makes it easy to grab a healthy meal on busy days. For the complete recipe, check the Full Recipe section. To keep your Healthy Summer Squash Casserole fresh, store leftovers in the fridge. Place the cooled casserole in an airtight container. This will prevent moisture loss and keep flavors intact. Always label the container with the date. This helps you track how long it has been stored. When you want to enjoy your casserole again, use the oven for the best results. Preheat your oven to 350°F (175°C). Place the casserole in an oven-safe dish and cover it with foil. Heat for about 20 minutes. This method helps keep the texture nice and moist. If you prefer the microwave, heat it in short bursts. Start with one minute and check for warmth. If you want to save some for later, freezing is a great option! First, let the casserole cool completely. Then, cut it into portions for easier serving later. Wrap each portion tightly in plastic wrap and place it in a freezer bag. Be sure to remove as much air as possible. For thawing, move the casserole to the fridge overnight before reheating. This keeps it tasty and safe. To make this casserole gluten-free, you can substitute the breadcrumbs. Use gluten-free breadcrumbs or crushed gluten-free crackers. You can also use ground nuts or oats. This keeps the texture nice while ensuring everyone can enjoy it. Yes, you can easily add protein to this recipe. Try cooked chicken, turkey, or ground beef for hearty options. If you prefer plant-based, add black beans, chickpeas, or lentils for a healthy boost. This makes the casserole filling and nutritious. The casserole lasts about 3 to 5 days in the fridge. Store it in an airtight container. Check for signs of spoilage, like off-smells or mold. If it looks or smells bad, toss it out to stay safe. This blog post covers a delicious and healthy casserole made with summer squash, zucchini, and more. You learned about the fresh ingredients, cooking techniques, and tips for perfect results. Remember that variations can make this dish yours, whether you add proteins or spices. Store your leftovers properly to enjoy later. Cooking is fun, and this recipe is easy and satisfying. I hope you feel inspired to create your own tasty version! Enjoy your cooking adventure!$

Healthy Summer Squash Casserole

Discover the flavors of summer with this wholesome summer squash delight recipe! This flavorful casserole features layers of fresh summer squash, zucchini, and cherry tomatoes, topped with melty cheddar cheese and crispy breadcrumbs. Perfect for a healthy family meal, this dish is easy to prepare and delightfully delicious. Click through to explore the full recipe and bring this vibrant summer dish to your table!

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Ingredients

3 medium yellow summer squashes, thinly sliced

3 medium zucchini, thinly sliced

1 medium onion, diced

1 cup cherry tomatoes, halved

1 cup cheddar cheese, shredded

1 cup corn kernels (fresh or frozen)

1 cup whole wheat breadcrumbs

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

½ teaspoon salt

¼ teaspoon black pepper

2 tablespoons olive oil

1 tablespoon balsamic vinegar

Instructions

Preheat your oven to 375°F (190°C).

In a large skillet, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing until they are fragrant and the onion becomes translucent, about 3-4 minutes.

Add the sliced summer squash and zucchini to the skillet, stirring to combine. Cook for another 5-7 minutes or until the vegetables begin to soften.

Stir in the corn kernels, cherry tomatoes, oregano, basil, salt, and black pepper. Cook for an additional 2-3 minutes, allowing the flavors to meld together.

In a baking dish, layer half of the vegetable mixture evenly, then sprinkle half of the shredded cheddar cheese on top.

Repeat the layering with the remaining vegetables and cheese.

In a small bowl, mix the whole wheat breadcrumbs with balsamic vinegar. Sprinkle the breadcrumb mixture over the top layer of cheese in the casserole.

Cover the baking dish with aluminum foil and bake for 25 minutes.

Remove the foil and bake for an additional 10-15 minutes, or until the breadcrumbs are golden brown and crispy.

Allow the casserole to cool for a few minutes before serving.

Prep Time: 15 minutes | Total Time: 50 minutes | Servings: 6