Sformato di pollo e zucchine ricco di proteine

Ingredienti

• 2 medium zucchini, halved lengthwise and sliced into half-moons
• 2 cups cooked chicken breast, shredded or cubed
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 1 cup low-fat cottage cheese (or plain Greek yogurt)
• 1/2 cup grated Parmesan cheese
• 1 cup shredded part-skim mozzarella, divided
• 1 large egg
• 2 tablespoons olive oil, divided
• 1 teaspoon Italian seasoning
• 1/2 teaspoon crushed red pepper flakes (optional)
• Salt and black pepper, to taste
• Fresh parsley or basil, chopped, for garnish (optional)

Preparazione

1. 1

   Preheat and prep: Heat oven to 400°F (200°C). Lightly oil a 9x13-inch baking dish.

2. 2

   Sauté veggies: Warm 1 tablespoon olive oil in a large skillet over medium heat. Add onion and cook 3–4 minutes until softened. Stir in garlic for 30 seconds.

3. 3

   Cook zucchini: Add zucchini, 1/2 teaspoon salt, and a pinch of pepper. Sauté 5–7 minutes until just tender and some moisture cooks off. Transfer to a bowl to cool slightly.

4. 4

   Make the protein base: In a mixing bowl, whisk cottage cheese, egg, Parmesan, Italian seasoning, red pepper flakes, 1/2 teaspoon salt, and a few grinds of pepper until smooth. Fold in 1/2 cup mozzarella.

5. 5

   Combine: Add chicken and sautéed zucchini mixture to the bowl. Toss gently to coat. If it looks dry, drizzle in the remaining tablespoon of olive oil.

6. 6

   Assemble: Spread mixture evenly in the prepared dish. Top with the remaining 1/2 cup mozzarella.

7. 7

   Bake: Cook 18–22 minutes, until hot and bubbling at the edges and the cheese is melted and lightly golden.

8. 8

   Finish and serve: Rest 5 minutes, then garnish with chopped parsley or basil. Slice and enjoy.