Tian with zucchini and tomatoes

Zucchini and Tomato Tian - A Simple and Refined Delicacy

On busy days, when time spent in the kitchen is limited but the desire to enjoy a delicious meal remains, the zucchini and tomato tian recipe becomes the perfect choice. This recipe, inspired by Montignac cookbooks, is not only simple but also full of flavors, bringing a splash of color and freshness to the plate. The good news is that it is not only an ideal accompaniment to a steak but also a savory vegetarian main dish.

Preparation time: 15 minutes
Baking time: 35 minutes
Total time: 50 minutes
Servings: 4

Ingredients:
- 3 ripe, sweet, and aromatic tomatoes
- 2 medium fresh zucchinis
- 1 fresh egg
- 2 tablespoons extra virgin olive oil
- 2 tablespoons cheese (feta or parmesan, depending on preference)
- 2 tablespoons sour cream
- Freshly chopped parsley for garnish
- Salt and pepper to taste
- Herbs de Provence for added flavor

Ingredient details:
Tomatoes are the perfect source of vitamins, especially vitamin C, essential for a healthy immune system. Zucchinis, on the other hand, are rich in antioxidants and low in calories, making them an excellent choice for a healthy lifestyle. Extra virgin olive oil adds not only a divine taste but also healthy fatty acids, while cheese and sour cream contribute to creaminess and flavor.

Step-by-step instructions:

1. Preparing the vegetables: Wash the tomatoes and zucchinis well. Peel the zucchinis, then slice them into approximately 0.5 cm thick slices. Cut the tomatoes into slices of the same thickness for even baking.

2. Arranging the vegetables: In a baking dish, grease the bottom with 1 tablespoon of olive oil. Alternate layers of zucchini and tomato slices, creating a pleasing pattern. You can use a concentric arrangement or in lines, depending on your desired style.

3. Seasoning: Sprinkle salt, pepper, and herbs de Provence over the vegetables, ensuring they are evenly covered to enhance the flavors.

4. Preliminary baking: Place the dish in a preheated oven at 180°C and bake the vegetables for 15 minutes. This step helps soften the vegetables and develop the flavors.

5. Preparing the sauce: Meanwhile, in a bowl, whisk the egg together with the sour cream and the chosen cheese (feta for a stronger taste, or parmesan for a milder note). Ensure the mixture is smooth.

6. Adding the sauce: After 15 minutes of baking, remove the dish from the oven and pour the sauce evenly over the vegetables. Use a spatula to distribute the sauce so that it covers each slice.

7. Finalizing the baking: Sprinkle a bit more herbs de Provence on top and return the dish to the oven for another 20 minutes, until the vegetables are cooked and the sauce is slightly browned.

8. Serving: Finally, remove the tian from the oven and let it cool for a few minutes. Sprinkle freshly chopped parsley on top for an extra touch of color and freshness.

Serving suggestions: The zucchini and tomato tian pairs perfectly as a side dish for chicken or beef steak but can also be enjoyed as a vegetarian main dish alongside a fresh salad. A bottle of dry white wine would excellently accompany this dish, highlighting its flavors.

Possible variations: You can experiment with other vegetables, such as eggplant or bell peppers, or add spices like garlic or chili for a touch of heat. Additionally, replacing the sour cream with Greek yogurt can add a refreshing note.

Nutritional benefits: This dish is rich in vitamins, minerals, and antioxidants, providing a light yet filling meal, ideal for a quick family dinner. Each serving contains approximately 200 calories, depending on the amount of cheese used, making it a good choice for a balanced diet.

Frequently asked questions:
- Can I use other types of cheese? Of course! Each cheese offers a unique flavor, so experiment with what you have on hand.
- How can I store leftovers? The tian stores well in the refrigerator in an airtight container for 2-3 days. It can be reheated in the oven or microwave.
- Is this dish suitable for vegans? Yes, replace the egg with a mixture of flaxseeds and water (1 tablespoon of ground flaxseed with 3 tablespoons of water, left to swell for 15 minutes) and the sour cream with a plant-based yogurt.

So, enjoy this simple and delicious recipe! It is easy to prepare, full of color and flavor, and will surely become a favorite on your table. Bon appétit!