Zucchini Parmigiana with Diet Recipe. Today, I want to give you a treat with this delicious yet light and flavorful dish. Easy and quick to make, just prepare a light béchamel sauce, and the rest of the ingredients will be used raw.
During the recipe, I will explain how to make the béchamel sauce traditionally and then with the help of the Bimby.
Thought for you:
- Cost: Very Cheap
- Rest time: 15 Minutes
- Preparation time: 30 Minutes
- Portions: 6
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All Seasons
- Energy 309.02 (Kcal)
- Carbohydrates 37.37 (g) of which sugars 10.28 (g)
- Proteins 18.09 (g)
- Fat 11.15 (g) of which saturated 6.48 (g)of which unsaturated 4.02 (g)
- Fibers 3.03 (g)
- Sodium 374.51 (mg)
Indicative values for a portion of 300 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Light Béchamel
- 4 1/4 cups skim milk
- 3 tbsp butter (Or extra virgin olive oil)
- 1 tsp salt
- to taste pepper
- to taste nutmeg
- 2/3 cup all-purpose flour (Or low glycemic index flour)
- 2.2 lbs zucchini
- 3 1/2 oz breadcrumb (seasoned Sicilian style, see recipe)
- 7 oz ricotta
Tools
Here’s what we need to make
- Mandoline
- 2 Pots or Bimby
- Baking Dish rectangular
Preparation of
Slice the zucchini very thinly with the help of the mandoline
The pieces you can’t slice, cut them into small pieces to place between the layers.
Spread the slices and pieces on a work surface and sprinkle them with salt.
Let them rest while you prepare the béchamel and all the other ingredients.
Heat the milk; in another larger pot, melt the butter or heat the extra virgin olive oil on low heat, then turn off the heat and add the flour all at once, stirring with a whisk to prevent lumps.
Then put back on low heat and stir until it becomes golden.
You will have obtained what the French call roux;
Flavor the milk with nutmeg and a pinch of salt (you can also do this as the last step, when the béchamel is ready);
Pour a little hot milk over the Roux to dilute the base, then add the rest, stirring vigorously with the whisk.
When the mixture resumes boiling, continue stirring until it thickens.
Put in the bowl the milk, butter or extra virgin olive oil, flour, salt, pepper, and nutmeg, cook: 7 min./194°F/speed 4.
Serve immediately or use as needed.
Let’s prepare the Sicilian style seasoned breadcrumb following the recipe here.
Pour the ricotta into a bowl, season with salt and pepper to taste, and mix.
Meanwhile, the zucchini slices have released all their excess water; well, rinse them and gently pat them dry with a cloth.
In a high-sided baking dish, spread 1 tablespoon of Sicilian style seasoned breadcrumb ,
and arrange the zucchini slices until covering the bottom and sides.
Make another layer of breadcrumb
pieces of ricotta, and a layer of béchamel; here, you can insert the zucchini scraps that didn’t turn out well.
Repeat the operation until you have used all the ingredients.
On the last layer of béchamel, sprinkle the remaining breadcrumb.
Put in a preheated oven at 356°F fan mode for 25 minutes.
When the parmigiana is cooked, let it cool on a work surface.
Now you can serve the Zucchini Parmigiana with Diet Recipe; it’s ready.
storage and tips
Zucchini Parmigiana with Diet Recipe. You can keep it in the fridge for up to 2 days, and in the freezer for up to 2 months.
If you want a non-diet version, just a few changes: double the butter, use whole milk, and replace the ricotta with smoked provola or mozzarella.
Zucchini Parmigiana with Diet Recipe
Can I add tomato sauce?
Yes, you can do half and half with the béchamel
