Zesty Zucchini – A Low-Calorie Favorite

One thing you’re sure to see at any summer farmer’s market is fresh zucchini. Considered a summer squash, zucchini is a healthy veggie choice containing few calories and lots of vitamins. It’s adaptable to a variety of different flavors, from sweet to spicy to salty, and can be enjoyed both raw and cooked. Try it baked, sautéed, or even as a sweet treat. Here’s how.

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How to Store It:

Not ready to cook your zucchini right away? No problem! Just make sure to refrigerate it in a plastic bag for up to five days (preferably in the crisper drawer). Wait to wash it until you’re ready to cook. 

Zucchini Bread

Capture1Serves 10 to 12
For a special treat or quick breakfast snack, toast slices of this fragrant quick bread and spread with apple butter or Neufchâtel cheese.

Ingredients:

1 cup grated zucchini
natural cooking spray
1 1/2 cup whole wheat pastry flour
1/2 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon freshly grated nutmeg
1 egg
1/3 cup expeller pressed canola oil
1/3 cup unsweetened applesauce
2 tablespoons nonfat plain yogurt
3/4 cup sugar
2 teaspoons vanilla extract
1/3 cup finely chopped walnuts

Directions:

Preheat oven to 325°F. Spray an 8-inch loaf pan with natural cooking spray and set aside. In a large bowl, sift together flour, salt, baking soda, baking powder, cinnamon and nutmeg. In a separate bowl, whisk together egg, oil, applesauce, yogurt, sugar and vanilla. Add flour mixture and stir until well combined. Fold in zucchini and walnuts then transfer batter to prepared pan and bake 50 to 60 minutes until risen, deep golden brown, and a toothpick inserted in the middle comes out clean. Cool in pan on rack for 30 minutes then remove bread from pan and continue cooling on rack.

Nutrition Facts (per serving):

Calories: 230
Total Fat: 11g
Saturated Fat: 1g
Cholesterol: 20mg
Sodium: 220mg
Carbohydrates:30g
Protein: 4g

Zucchini Noodles

Capture3Serves 4
As an alternative to pasta, strip up zucchini for a healthy, low-carb side dish.

Ingredients:

6 whole zucchini
2 teaspoons salt
3 tablespoons margarine
1 clove garlic, minced
Salt and black pepper to taste
1/4 cup Parmesan cheese, grated (optional)

Directions:

Begin by slicing the zucchini to make thin strips, similar to noodles. Mix in 2 teaspoons of salt with the zucchini. Put the zucchini in a strainer and drain for 30 minutes. Bring water to a boil in a large pot. Place zucchini in the boiling water and cook for 1 minute. Drain the zucchini and instantly rinse with cold water to prevent the zucchini from being overcooked. In a large skillet, add the margarine and cook over medium-high heat. Place zucchini and garlic in the skillet and stir for 5 minutes or until it is tender. Add salt and pepper until desired taste and top with Parmesan cheese if using.

Calories: 124
Total Fat: 9g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 1,286mg
Potassium: 751mg
Carbohydrates: 12g
Protein: 2g

From Nutrition World 

 

Cheesy Baked Zucchini 

Capture2serves 4
Like lasagna but a whole lot healthier, this vegetarian main course is low calorie, low fat, and low carb, but highly impressive!  

Ingredients:

2 medium zucchini, washed and sliced
1 (14.5 ounce) can diced tomatoes, undrained
1 teaspoon garlic powder
1/2 teaspoon salt
1 tablespoon Parmesan cheese

Directions:

Preheat oven to 375 degrees. Arrange zucchini slices on the bottom of a pie pan. Add the diced tomatoes on top. Sprinkle salt, garlic powder, and Parmesan cheese over the zucchini and tomatoes. Bake uncovered for 35-40 minutes. Let cool for about 10 minutes before serving.

Calories: 130
Total Fat: 11g
Saturated Fat: 4g
Sodium: 240mg
Carbohydrates: 5g
Dietary Fiber: 1g
Sugar: 0g
Protein: 5g

Goat Cheese and  Zucchini Frittata

Capture5Serves 1
Whip up this frittata for a quick breakfast, or add a side salad for a delicious dinner or lunch.

Ingredients:

1/2 medium zucchini, thinly sliced
2 eggs
salt and pepper to taste
1 tablespoon extra virgin olive oil
few thin slices of red onion
1 ounce fresh goat cheese
1 roasted red pepper from a jar, chopped
small handful fresh herbs such as parsley and chives, roughly chopped

Directions:

Beat eggs and season well. Heat oil in a small cast iron or other ovenproof skillet and cook onion and zucchini 2 to 3 minutes to soften. Add eggs and cook 1 to 2 minutes until almost set. Dot with goat cheese and roasted red pepper, then sprinkle with herbs. Place under broiler until golden, 2 to 3 minutes.

Calories: 390
Total Fat: 30g
Saturated Fat: 9g
Sodium: 690mg
Carbohydrates: 11g
Protein: 20g

From Whole Foods

 

 

 

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