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Summer Veggie Bake

 
One serving costs about $3.1 One serving costs about $3.1

$3.10 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 4th of july,summer lunch,main course,main dish,dinner
spoonacular Score:81%

Spoonacular Score: 81%

 

You can never have too many main course recipes, so give Summer Veggie Bake a try. This recipe makes 4 servings with 869 calories, 74g of protein, and 39g of fat each. For $3.1 per serving, this recipe covers 39% of your daily requirements of vitamins and minerals. It can be enjoyed any time, but it is especially good for The Fourth Of July. Not a lot of people made this recipe, and 1 would say it hit the spot. From preparation to the plate, this recipe takes around 45 minutes. Head to the store and pick up rotisserie chicken, onion powder, parmesan cheese, and a few other things to make it today. To use up the panko you could follow this main course with the Panko Crusted Brownie Pie as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 80%. This score is excellent. Try Fresh Summer Veggie Bake, Summer Veggie Kebabs, and Summer Veggie Subs for similar recipes.

Ingredients

Servings:
2
2  ears of corn
ears of corn
1 tsp
1 tsp garlic powder
garlic powder
1
1  lemon (juice)
lemon (juice)
1 cup
1 cup low fat milk
low fat milk
1.5 cups
1.5 cups low sodium chicken broth
low sodium chicken broth
1 tsp
1 tsp onion powder
onion powder
1 cup
1 cup orzo
orzo
0.5 cup
0.5 cup panko
panko
1 tsp
1 tsp paprika
paprika
0.25 cup
0.25 cup shredded parmesan cheese
shredded parmesan cheese
0.25 cup
0.25 cup parsley
parsley
1 tsp
1 tsp pepper
pepper
1
1  rotisserie chicken
rotisserie chicken
0.25 cup
0.25 cup shredded mozzarella cheese
shredded mozzarella cheese
3
3  tomatoes
tomatoes
8 oz
8 oz zucchini
zucchini
2  ears of corn
2
ears of corn
1 tsp garlic powder
1 tsp
garlic powder
1  lemon (juice)
1
lemon (juice)
1 cup low fat milk
1 cup
low fat milk
1.5 cups low sodium chicken broth
1.5 cups
low sodium chicken broth
1 tsp onion powder
1 tsp
onion powder
1 cup orzo
1 cup
orzo
0.5 cup panko
0.5 cup
panko
1 tsp paprika
1 tsp
paprika
0.25 cup shredded parmesan cheese
0.25 cup
shredded parmesan cheese
0.25 cup parsley
0.25 cup
parsley
1 tsp pepper
1 tsp
pepper
1  rotisserie chicken
1
rotisserie chicken
0.25 cup shredded mozzarella cheese
0.25 cup
shredded mozzarella cheese
3  tomatoes
3
tomatoes
8 oz zucchini
8 oz
zucchini

Equipment

glass baking pan
glass baking pan
sauce pan
sauce pan
oven
oven
glass baking pan
glass baking pan
sauce pan
sauce pan
oven
oven


Instructions

  1. Preheat the oven to 400 degrees Fahrenheit. In a medium saucepan, add milk and chicken broth and bring to a boil. Add orzo and reduce to medium heat. Cook orzo until tender and liquid is absorbed, about 15 min.
  2. Meanwhile, mix chicken, cheese, spices, lemon, corn and parsley. Add mixture to the orzo and stir until evenly distributed.
  3. Pour out orzo mixture into a 8 by 8 glass baking dish. For the topping, layer zucchini and tomato, alternating each veggie.
  4. Sprinkle panko, garlic powder and pepper over the veggies.Spray the panko evenly with olive oil cooking spray.
  5. Place in oven and cook for 40 minutes. Then broil for about 2 minutes to get the top really golden brown.
  6. Serve immediately. Enjoy!

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.65
Ingredient
2 ears of corn
1 teaspoon garlic powder
1 lemon (juice)
1 cup low fat milk
1.5 cups low sodium chicken broth
1 teaspoon onion powder
1 cup orzo
½ cups panko
1 teaspoon paprika
¼ cups shredded parmesan cheese
¼ cups parsley
1 teaspoon pepper
1 rotisserie chicken
¼ cups shredded mozzarella cheese
3 tomatoes
8 ounces zucchini
Price
$1.66
$0.09
$0.20
$0.40
$1.08
$0.11
$0.32
$0.29
$0.12
$0.53
$0.59
$0.06
$2.99
$0.43
$1.08
$0.65
$10.62

Tips

Health Tips

  • If you're following a gluten-free diet, be sure to find a brand of gluten-free panko.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • You can easily replace regular noodles with whole wheat noodles to add a little extra fiber, protein, vitamins, and minerals to this dish. Just don't make the mistake of assuming that because the pasta is whole wheat, you can eat as much as you want. The calories and the effect on your blood sugar is not so drastically different!

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • The best method for cooking pasta is pretty controversial, but most sources seem to reach a consensus. Check out our lesson on how to cook pasta in the academy.

  • get more cooking tips

Green Tips

  • To avoid antibiotics, hormones, and other nasties in your milk, choose organic whenever possible. If you can't afford organic, look for milk labeled hormone and antibiotic free. It is often less expensive.

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
604k Calories
58g Protein
18g Total Fat
53g Carbs
42% Health Score
Limit These
Calories
604k
30%

Fat
18g
29%

  Saturated Fat
6g
39%

Carbohydrates
53g
18%

  Sugar
11g
13%

Cholesterol
156mg
52%

Sodium
793mg
35%

Get Enough Of These
Protein
58g
116%

Vitamin K
73µg
70%

Selenium
30µg
44%

Vitamin C
33mg
41%

Manganese
0.79mg
40%

Vitamin A
1780IU
36%

Phosphorus
328mg
33%

Calcium
239mg
24%

Potassium
825mg
24%

Vitamin B3
4mg
21%

Vitamin B2
0.34mg
20%

Magnesium
77mg
19%

Fiber
4g
19%

Folate
73µg
18%

Vitamin B1
0.27mg
18%

Vitamin B6
0.35mg
17%

Copper
0.32mg
16%

Zinc
2mg
13%

Iron
2mg
13%

Vitamin B12
0.63µg
10%

Vitamin B5
1mg
10%

Vitamin E
0.9mg
6%

Vitamin D
0.77µg
5%

covered percent of daily need

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