- Olive oil 1 tsp, for greasing the dish
- Fresh spinach leaves 2 cups
- Zucchini 1 small, diced in to small cubes
- Yellow squash 1 small, diced in to small cubes
- Feta cheese 4 tbsps, roughly crumbled
- Cheddar Cheese 1/4 cup, roughly grated
- Bread crumbs 1 tbsp
- Egg 1 yolk • 130 kcal
- Salt 1/4 tsp • 1 kcal
- Black pepper powder 1/4 tsp
- Garlic 1 tsp, finely grated
- Fresh parsley 1 tsp, finely chopped
- Full fat milk 4 tbsps
Baked zucchini spinach feta is lovely main course preparation that is my winter comfort food. It is such an easy dish to prepare that you will love to enjoy it at least once a week with a nice bread toast, pasta preparation or a bowl of soup.
I usually prefer to assemble the dish partially even up to 2 to 3 days in advance, when ever I am free, and then thaw it and prepare when ever required. Just in case you happen to have any left over of this dish, you may use it as a sandwich filling and your following day’s lunch is sorted!
Preheat oven to 200 degrees C and grease a baking dish 1 teaspoon olive oil. Heat a non-stick pan and olive oil to it. Lightly sauté spinach leaves in it for 2 minutes. Stir in diced zucchini and yellow squash to spinach and cook for another 3 to 4 minutes until the spinach starts to wilt. Turn off the heat and let the vegetable sit aside. In a large bowl add crumbled feta cheese, grated cheddar cheese, bread crumbs, egg yolk, salt, black pepper powder, garlic, chopped parsley, and milk.
Mix everything well until nicely combined. Stir in the sautéed vegetables and mix well. Transfer the zucchini spinach and feta mixture the greased baking dish and bake at 200 degrees C for 15 to 20 minutes or until golden brown on top. Serve hot and enjoy!
Do not over cook the spinach and zucchini while sautéing in the pan. Crack open the egg very carefully and separate egg yolk nicely so that you do not end up breaking the yolk and mixing it with the egg white. Be careful not to add any egg shell to the separated egg yolk. You may even prepare this recipe until step 8 up to a day in advance and refrigerate it covered with the cling film. Resume from step 9 the next day after thawing the zucchini spinach and feta mixture for about 30 minutes.
Nutritional information (per serving): 150 Calories, 12.6g Total fat (5.6g Saturated fat, 0.8g Polyunsaturated fat, 5.5g Monounsaturated fat), 71.1mg Cholesterol, 420.6mg Sodium, 148.3mg Potassium, 3.5g Total carbohydrates (0.5g Dietary fiber, 1.8g Sugars), 6.3g Protein