Zucchini Cornbread Casserole: A Weight Watchers Friendly Recipe
Introduction
Welcome to a wholesome and flavorful dish that aligns perfectly with your Weight Watchers journey—Zucchini Cornbread Casserole. This recipe marries the moist texture of cornbread with the freshness of zucchini, creating a comforting and nutritious casserole that’s both satisfying and low in WW (Weight Watchers) points. In this detailed guide, we’ll provide step-by-step instructions, nutritional breakdown, and tips to help you create this delicious and weight-conscious meal.
Ingredients
For the Casserole:
- 2 medium zucchinis (approximately 2 cups grated, about 240 grams) – 0 SmartPoints
- 1 cup yellow cornmeal – 5 SmartPoints
- 1 cup all-purpose flour – 4 SmartPoints
- 1/2 cup reduced-fat shredded cheddar cheese – 3 SmartPoints
- 1/2 cup low-fat Greek yogurt – 0 SmartPoints
- 1/2 cup unsweetened almond milk (or any low-point milk alternative) – 0 SmartPoints
- 2 large eggs – 4 SmartPoints
- 1 tablespoon baking powder – 0 SmartPoints
- 1/2 teaspoon salt – 0 SmartPoints
- 1/4 teaspoon black pepper – 0 SmartPoints
- 1/2 teaspoon garlic powder – 0 SmartPoints
- 1/2 teaspoon onion powder – 0 SmartPoints
- 1 tablespoon olive oil – 1 SmartPoint
For Garnish (Optional):
- Chopped fresh parsley – 0 SmartPoints
- Additional reduced-fat shredded cheddar cheese – 1 SmartPoint (for sprinkling on top, if desired)
Instructions
- Preheat the Oven: Begin by preheating your oven to 375°F (190°C). This ensures that the oven is hot and ready for even baking.
- Prepare the Zucchini: Wash and trim the zucchinis. Using a grater or food processor, grate the zucchinis finely. To remove excess moisture, place the grated zucchini in a clean cloth or paper towels and squeeze out as much liquid as possible. This step helps prevent the casserole from becoming too watery.
- Mix Dry Ingredients: In a large mixing bowl, combine the yellow cornmeal, all-purpose flour, baking powder, salt, black pepper, garlic powder, and onion powder. Whisk together until the ingredients are evenly distributed.
- Combine Wet Ingredients: In a separate bowl, whisk together the eggs, low-fat Greek yogurt, and unsweetened almond milk. The Greek yogurt adds creaminess without extra fat, and the almond milk is a low-point substitute for regular milk.
- Incorporate the Zucchini: Add the grated zucchini to the wet ingredients mixture and stir to combine. This step ensures that the zucchini is evenly distributed throughout the batter.
- Combine Wet and Dry Ingredients: Gradually add the wet mixture to the dry ingredients, stirring until just combined. Be careful not to overmix, as this can result in a dense texture. The batter should be thick but spreadable.
- Add Cheese: Fold in the reduced-fat shredded cheddar cheese into the batter. This addition enhances the flavor and adds a touch of creaminess.
- Prepare the Baking Dish: Lightly grease a 9×9-inch (23×23 cm) baking dish with 1 tablespoon of olive oil or use a non-stick cooking spray. The olive oil adds a slight richness and helps the casserole brown evenly.
- Pour and Spread Batter: Pour the batter into the prepared baking dish. Use a spatula to spread the batter evenly and smooth the top. This ensures that the casserole cooks uniformly.
- Bake: Place the baking dish in the preheated oven and bake for 30-35 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean. The baking time may vary slightly based on your oven, so keep an eye on it.
- Cool and Serve: Allow the casserole to cool in the baking dish for about 10 minutes before cutting into squares. This helps the casserole set and makes it easier to serve.
- Garnish and Enjoy: If desired, sprinkle a small amount of additional reduced-fat shredded cheddar cheese on top before serving, and garnish with chopped fresh parsley for a touch of color and flavor.
Nutritional Information and WW Points
Per Serving (assuming 9 servings total):
- Calories: 170
- Total Fat: 5 grams
- Saturated Fat: 2 grams
- Cholesterol: 55 milligrams
- Sodium: 300 milligrams
- Total Carbohydrates: 24 grams
- Dietary Fiber: 2 grams
- Sugars: 3 grams
- Protein: 8 grams
WW SmartPoints:
- Cornmeal: 5 SmartPoints per cup
- All-purpose Flour: 4 SmartPoints per cup
- Reduced-Fat Shredded Cheddar Cheese: 3 SmartPoints per 1/2 cup
- Olive Oil: 1 SmartPoint per tablespoon
- Total WW SmartPoints per Serving: 6 SmartPoints (without additional cheese); 7 SmartPoints (with additional cheese)
Useful Tips and Variations
- Lower the Points Further: To reduce the points further, consider using a lower-point cheese alternative or skipping the cheese entirely. You can also use egg whites or a fat-free egg substitute to cut down on cholesterol and points.
- Add Vegetables: Enhance the nutritional value by adding other vegetables like diced bell peppers or onions. Be mindful of the added points if incorporating additional ingredients.
- Make Ahead: This casserole can be prepared in advance and stored in the refrigerator for up to 3 days. Reheat individual servings in the microwave for a quick and convenient meal.
- Freeze for Later: You can freeze the casserole for up to 3 months. Portion it into individual servings and store in airtight containers. To reheat, thaw overnight in the refrigerator and bake at 350°F (175°C) for about 20 minutes, or until heated through.
- Serving Suggestions: Pair this casserole with a fresh green salad or a side of steamed vegetables for a balanced meal. It also makes a great side dish for grilled chicken or fish.
Conclusion
The Zucchini Cornbread Casserole is a versatile and satisfying dish that fits perfectly into a Weight Watchers-friendly meal plan. With its combination of wholesome ingredients and low WW points, this casserole offers a delicious way to enjoy comfort food while staying on track with your health goals. Whether served as a main course or a side dish, this casserole delivers on taste, nutrition, and smart choices. Enjoy the process of preparing this meal and savor each bite knowing you’re making a smart and healthy choice for yourself and your family.
