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Home Dietary Low Calorie

Zucchini Tian (Naturally Healthy)

By:Nagi
Published:27 Aug '14Updated:20 May '20
59 Comments
Recipe v

A creamy bake that’s only 250 calories per serving (as a main!). The proper (fancy) name of this dish is Tian de Courgettes au Riz  and it is a Julia Child recipe. It is like a cross between a gratin and risotto. Naturally healthy with no butter or cream, fabulous to serve as a side or main, and can also be prepared ahead.

Zucchini Tian (Rice Bake)

**Directions to veganise this included**

My cooking revolves around what’s in season and what’s on special. On this occasion, you guessed it, my local supermarket obviously had an overstock of zucchini because they were on special at $2.40/kg (2 lb) (normally they’re $6 to $8/kg). So I bought 2 kg (that’s 4 pounds!). I couldn’t help myself – zucchini’s are so versatile, I was sure I would use them up in a week.

Hmm, I didn’t quite realise how much space 2 kg of zucchinis would take up in my fridge. So I went in hunt of a recipe that would use a lot of zucchinis and that’s when I came across Julie Child’s Tian de Courgettes au Riz (Zucchini Tian).

A “tian” is a a type of baking dish that is shallow and also describes the name of the dish that is cooked in it. It is like a gratin except the vegetables are cooked in their own juices. There were a few things that caught my eye about this recipe.

1. ALOT of zucchini – It calls for 1kg/2lb of zucchini, grated. That’s ALOT of zucchini. You wouldn’t guess there’s that much in it by looking at the photo;

2. Zucchini Juice –  The cooking liquid uses the juices that sweat / are squeezed out of the zucchini. I thought that was an interesting and thrifty technique and I was curious how well it would work;

3. “Risotto Like”  A lot of people enthusiastically wrote about how “risotto like” this dish was. But it only required 1/2 cup of rice (for 4 servings). “Ke? How is that possible?” I wondered. “Are people just saying nice things because it’s a Julia Child recipe?”; and

4. High Liquid to Rice Ratio –  the other thing that made me really dubious was the liquid to rice ratio. The recipe calls for 2 1/2 cups of liquid (zucchini juice + milk) for 1/2 cup of rice. Using standard ratios, 1/2 rice would require 3/4 cup of water to cook. I was convinced this dish would turn out soggy with overcooked gluggy rice.

Once I made it, yet again I was reminded that you should always trust the Great Julia Child. The dish worked brilliantly. It IS risotto like – I was truly amazed how far you can stretch 1/2 cup of rice. This is partly because you use more liquid than you normally do to cook rice which makes the grains swell more. And it wasn’t soggy at all. The consistency is like a gratin – as you can see in the photo when you serve it up, it holds its shape, it isn’t gooey.

The grated zucchini makes the dish seem creamy. And the zucchini juices gives the dish a subtle zucchini fragrance that you wouldn’t otherwise get if you made it using stock, or if you sauté the zucchini to remove the liquid.

The most amazing thing about this is how healthy it is. This recipe is enough for 4 generous servings and only has 250 calories per serving. This is how you get your risotto fix guilt free!

Sorry Julia, for doubting you. You are yet to let me down. 🙂

More zucchini recipes

  • Crispy Zucchini Fritters
  • Cheesy Zucchini Bread (No Yeast)
  • Creamy Zucchini Soup
  • Greek Zucchini Tots
  • Healthy Cream of Vegetable Soup (Zucchinis are the secret ingredient for ultra low cal creamy white soup!)
  • Chinese Zucchini Pancakes

 

Zucchini Tian (Risotto / Rice Bake)

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Zucchini Tian (Naturally Healthy)

Author: Nagi | RecipeTin Eats
Prep: 5 mins
Cook: 45 mins
Total: 50 mins
Midweek Meal, Rice, Side
French, Italian
5 from 12 votes
Servings4 -5
Tap or hover to scale
Print
The real name of this dish is Tian de Courgettes au Riz (Zucchini Tian) and it is a Julia Child recipe. It is like a cross between a gratin and risotto. You will be amazed by how creamy this cream-less, butter-less dish is, yet has only 250 calories per serving (as a main).

Ingredients

  • 1 kg (2 lb) zucchini
  • 1 brown onion , finely diced (1 cup)
  • 2 garlic cloves , minced
  • 3 tbsp olive oil , separated
  • 2 1/2 cups warm liquid: zucchini juices plus milk , heated in a pan (see directions)
  • 2/3 cups parmesan cheese , grated
  • 1/2 cup medium grain white rice , uncooked (Note 6)
  • 2 tbsp flour
  • 1 tsp salt
  • Black pepper

Instructions

Prepare the Zucchini

  • Grate the zucchini and place in a large bowl. Sprinkle with 2 tsp salt and use your hands to mix through well.
  • Place zucchini in a colander over a bowl to collect the juices that sweat out. Leave for at least 20 minutes.
  • Squeeze the liquid out of the zucchini, straining the liquid through the colander to add to the zucchini juices collected.
  • Rinse the zucchini under cold water for 15 seconds, then squeeze out excess water, but this time do not save the water that is squeezed out.
  • Pat the zucchini with paper towels to mostly dry.

To Prepare Gratin

  • Top up the zucchini juices with milk to make a total of 2 1/2 cups of liquid. Warm liquid in microwave or on the stove.
  • Heat 2 tbsp olive oil in a large heavy base pan over medium heat. Add garlic and onion and sauté for 8 minutes until translucent and starting to turn golden.
  • Turn heat up to medium high, add the zucchini and cook for 5 minutes, stirring frequently.
  • Add flour and cook for 2 minutes, stirring constantly.
  • Remove from heat. Add all but 2 tbsp of the parmesan cheese and stir quickly to combine.
  • Do a taste test to check for seasoning. Add more salt if desired, and a good grind of black pepper. I do not add more salt as I don't think it is required.
  • Add rice and liquid. If making ahead, stop here, then proceed with the next step on the day of serving.

To Bake

  • Preheat oven to 220C/425F
  • Return pan to heat and bring to simmer.
  • If the pan you are using is not ovenproof, pour the contents into a buttered baking dish.
  • Sprinkle over the remaining 2 tbsp of parmesan cheese and drizzle over the remaining 1 tbsp of olive oil.
  • Cover with lid or foil, then place in the top 1/3 of the oven.
  • Bake for 15 minutes, then remove the lid/foil and bake for a further 10 to 15 minutes until the top is golden and the liquid appears to have been absorbed. (Tilt the dish slightly. If liquid pools then return to the oven for 5 minutes at a time.)
  • Rest for 10 minutes. While resting, any residual liquid will be absorbed.
  • Best served immediately.

Recipe Notes:

1. The alternative to sprinkling salt over the grated zucchini and letting it sweat the juices out is to sauté them in batches in the pan. This is a faster method, but you won't get the same flavour in this dish as the zucchini juices are used as the stock for this dish.
2. Cooking the onions slowly makes them sweet and caramelised. You can't achieve the same result by sautéing them over high heat for a few minutes. But if you are in a rush, by all means turn up the heat and cook the onions faster.
3. When heating the zucchini juice/milk liquid, be careful not to over boil which might split the milk. Just warm it up.
4. The pan and baking dish need to be about 6 to 8 cup capacity. The oven proof pan I used is a 7 cup capacity pan.
5. To VEGANISE: Omit the parmesan cheese, do a taste test to make sure it is seasoned enough still (as the parmesan adds salt). Sprinkle the top with panko or breadcrumbs and drizzle with olive oil so you get a "crust" on the top similar to melted parmesan (well, actually, it will be even better!!) And substitute the milk with soy (or almond milk, but I prefer soy milk because almond milk has a slightly nutty flavour).
6. The medium grain white rice can be substituted with long or short grain white rice. This recipe is not suitable for: brown rice, arborio (risotto) rice, paella, basmati or jasmine rice.
7. Nutrition per serving.
Zucchini Risotto Nutrition

Nutrition Information:

Serving: 315gCalories: 251cal (13%)Carbohydrates: 29.1g (10%)Protein: 9.1g (18%)Fat: 12.1g (19%)Saturated Fat: 3.3g (21%)Cholesterol: 11mg (4%)Sodium: 1067mg (46%)Potassium: 614mg (18%)Fiber: 3g (13%)Sugar: 6.6g (7%)Vitamin A: 500IU (10%)Vitamin C: 52mg (63%)Calcium: 190mg (19%)Iron: 1.6mg (9%)
Did you make this recipe?I love hearing how you went with my recipes! Tag me on Instagram at @RecipeTinEats.

 

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59 Comments

  1. Jade says

    December 28, 2020 at 7:40 pm

    Excited to make this one as a side dish – what protein would you serve with it Nagi? Any recipes of yours?

    Reply
    • Jade says

      January 6, 2021 at 6:50 pm

      5 stars
      Made this tonight along with some chicken tenders and tomatoes. Super simple sides as the zucchini tian was definitely the star of the show!

      Reply
  2. Louise says

    November 12, 2020 at 9:48 pm

    I LOVE this recipe. I have been cooking this recipe for years now, it’s how I originally stumbled across your website so I thought it high time I left a review. Yes it’s relatively fiddly and labour intensive, but for something this healthy and delicious it’s sooo worth it! I change nothing in the recipe, it’s 100% perfect as it’s written.
    I even make room in my veggie patch to grow zucchini now so I can make bucketloads of it 🙂

    Reply
  3. Ben Sparks says

    September 9, 2020 at 1:17 am

    5 stars
    Absolutely fantastic recipe, although I did go against your advice and used paella rice as had some left over. Either way, this was a huge hit. Thank you!

    Reply
  4. Kirsty McCoy says

    August 27, 2020 at 3:51 pm

    How do you think you’d modify the cook time to make in ramekins? I’d like to make half vegan/half cheesy 🙂

    Reply
  5. Sarah says

    July 8, 2020 at 3:20 pm

    Hi Nagi, I have made many of your recipes which have really enjoyed. I am keen to make the tian for my vegan mother and is there an alternative to the rice you could suggest? Thank you x

    Reply
    • Nagi says

      July 8, 2020 at 6:56 pm

      Sorry you need the rice for this one Sarah! N x

      Reply
    • Susie says

      September 9, 2020 at 6:43 am

      You could use the tiny rice-like pasta called orzo

      Reply
      • Sarah says

        September 9, 2020 at 3:48 pm

        Thank you Susie, I will try this as she cannot eat rice due having diverticulitis x

        Reply
  6. Bella S says

    June 16, 2020 at 8:24 pm

    Nagi this is PERFECT and your are AMAZING that is all 🙂

    Reply
  7. Thomas says

    June 1, 2020 at 4:08 am

    5 stars
    Unbelievable. Nagi, you are my current day Julia Child. I thought this recipe was totally bizarre and frankly, sounded watery and gross… but I trusted you completely. I’ll admit I did add a little bacon, but aside from that extra salty hit, this was so tasty… and I can’t figure out why! I grilled some pork to have with it, but totally not needed. Next time I’ll keep the bacon and have the tian just on its own… But a bigger portion.

    Reply
  8. Kimmie says

    May 22, 2020 at 6:31 am

    i made your prosciutto wrapped chicken and plopped it on top of the tian before putting it into a 350 oven for about 35mins and it turned out amazing! I would absolutely make this again!

    Reply
    • Nagi says

      May 22, 2020 at 7:34 am

      Sounds great Kimmie!! N x

      Reply
  9. Elena says

    April 11, 2020 at 2:54 pm

    Nagi, this was so delicious. I’m eating it as I type this, I couldn’t wait to thank you for the recipe! So, so good!! And healthy too!

    Reply
    • Nagi says

      April 11, 2020 at 4:05 pm

      Thanks so much Elena, that’s so great to hear!! N x

      Reply
  10. Sarah says

    November 1, 2019 at 1:48 pm

    5 stars
    Delicious!! Great way to use up excess zucchinis.
    I made this to take to work for lunch… still tastes great when re-heated.

    Reply
    • Nagi says

      November 2, 2019 at 8:24 am

      Yes definitely Sarah! – N x

      Reply
  11. Connie says

    August 27, 2019 at 9:13 am

    Hi.
    I’m anxious to try this recipe.
    How many total cups of shredded zucchini should I have?

    Reply
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