Summer veggie bake

Summer veggie bake

A delicious Summer Veggie Bake recipe that is perfect for The Fourth Of July, providing 25% of your daily requirements of vitamins and minerals. This main course dish is a tasty combination of ears of corn, milk, and paprika, taking around 45 minutes to prepare and cook.

Ingredients

fresh corn

fresh corn

2

garlic powder

garlic powder

1 tsp

lemon juice

lemon juice

1

low fat milk

low fat milk

236 ml

low sodium chicken broth

low sodium chicken broth

354 ml

onion powder

onion powder

1 tsp

orzo

orzo

150 g

panko

panko

30 g

paprika

paprika

1 tsp

parmigiano reggiano

parmigiano reggiano

25 g

parsley

parsley

15 g

black pepper

black pepper

1 tsp

cooked rotisserie chicken

cooked rotisserie chicken

1

shredded mozzarella

shredded mozzarella

28 g

tomatoes

tomatoes

3

courgettes

courgettes

226.8 g

Method

  • 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.Meanwhile, mix chicken, cheese, spices, lemon, corn and parsley.
  • Add mixture to the orzo and stir until evenly distributed.
  • Pour out orzo mixture into a 8 by 8 glass baking dish. For the topping, layer zucchini and tomato, alternating each veggie.
  • Sprinkle panko, garlic powder and pepper over the veggies.Spray the panko evenly with olive oil cooking spray.
  • Place in oven and cook for 40 minutes. Then broil for about 2 minutes to get the top really golden brown.
  • Serve immediately. Enjoy!

Nutrition:

605 kcal

Carbs

54 g

Fat

18 g

Protein

58 g

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