Baked Zucchini

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Serves4 (1 cup each)
SWAP ScoreChoose Often
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients Directions Nutrition Facts

Ingredients

Directions

  1. Preheat oven to 350°F.
  2. Wash and cut squash into 1/2-inch pieces.
  3. Place in a baking dish and set aside.
  4. In a skillet over medium heat, add oil, onion and flour. Cook for 2 minutes.
  5. Add milk slowly. Cook for 5 minutes, stirring constantly, until smooth.
  6. Pour milk mixture over squash and top with breadcrumbs.
  7. Bake for 15 minutes.

Recipe Tips

Add 1/4 cup shredded Cheddar, mozzarella or Parmesan cheese to the crumb topping.

Mix zucchini with 1 teaspoon of dried herbs of your choice, like sage, basil, parsley or oregano.

 

Nutrition Facts
Baked Zucchini
Amount Per Serving (1 cup each)
Calories 139 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 2mg 1%
Sodium 125mg 5%
Potassium 507mg 14%
Total Carbohydrates 19g 6%
Dietary Fiber 2g 8%
Sugars 6g
Protein 5g 10%
Vitamin A 36%
Vitamin C 34%
Vitamin D0%
Calcium 7%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
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Recipe Source: The Greater Boston Food Bank

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