Tasty treats from Prevention…
Zucchini are so plentiful right now that farmers’ markets and neighborhood gardeners are practically giving them away. For the best zucchinis, choose smaller vegetables up to the size of a large banana; bigger ones can be tougher and less sweet. Store them in a plastic bag on a shelf in the fridge for about 4 days. More than delicious, zucchini is a disease-fighting food. It contains lutein, a compound that may protect your eyes from cataracts and macular degeneration.
Try these delicious, healthy zucchini recipes!
Heat oven to 425°F. Cut 1 refrigerated pie dough into four 4″ circles. Transfer to oiled baking sheet.
Spread each with 2 tsp goat cheese and 1/2 tsp olive tapenade. Top with 5 thin rounds zucchini and 6 slices cherry tomato.
Bake until golden, 10-12 min.
NUTRITION (per serving) 153 cal, 3 g pro, 14 g carb, 1 g fiber, 10 g fat, 4.5 g sat fat, 187 mg sodium
Heat oven to 425°F. Sprinkle 2 tsp fresh thyme over four 6 oz salmon fillets and wrap each with 5 very thin lengthwise slices zucchini.
Bake on oiled baking sheet until cooked through, 10-12 min.
NUTRITION (per serving) 379 cal, 37 g pro, 5 g carb, 1 g fiber, 23.5 g fat, 5.5 g sat fat, 258 mg sodium
Grilled Greek Chicken & Zucchini
Combine 3 Tbsp fresh lemon juice, 2 Tbsp chopped fresh oregano, 2 tsp minced garlic, and 1 tsp olive oil.
Add 1 lb thin-sliced chicken breast and marinate 15 min. Toss 2 lb sliced zucchini with 1 tsp olive oil.
Grill both, turning, until zucchini is golden and chicken is cooked, 7-8 min.
NUTRITION (per serving) 196 cal, 27 g pro, 9 g carb, 2 g fiber, 6 g fat, 1 g sat fat, 150 mg sodium
Toss 1 lb sliced zucchini rounds with 1 Tbsp olive oil, 1 Tbsp chopped rosemary, 1/4 tsp salt, and 1/4 tsp pepper.
Arrange on foil-lined baking sheet coated with cooking spray.
Broil 6″ from heat, turning, until golden, 8 min.
NUTRITION (per serving) 50 cal, 1 g pro, 4 g carb, 1 g fiber, 3.5 g fat, 0.5 g sat fat, 155 mg sodium
Grilled Zucchini With Crispy Crumbs
Mix 1/2 cup fresh whole wheat bread crumbs with 2 Tbsp chopped pecans, 1 tsp minced garlic, and 1/8 tsp salt and toast in pan with 1 tsp olive oil until golden, 4 min.
Halve 3/4 lb sm zucchini lengthwise and grill until tender, 8 min.
Top with crumbs.
NUTRITION (per serving) 66 cal, 2 g pro, 6 g carb, 2 g fiber, 4 g fat, 0.5 g sat fat, 112 mg sodium
Mini Zucchini-Dill Pancakes
Toss 1/2 lb grated zucchini with 1/2 tsp salt in colander. Let sit 20 min.
Squeeze all excess liquid from zucchini.
Toss zucchini with 2 Tbsp flour, 2 Tbsp chopped fresh dill, 1 Tbsp grated Parmesan, and 1 lg egg white.
Heat 2 tsp olive oil in nonstick pan over medium heat. Drop 8 (1 Tbsp) portions of zucchini mixture into pan and cook, turning, until golden brown, 4 min.
Divide 2 oz smoked salmon, 4 tsp sour cream, and 1 tsp dill among pancakes.
NUTRITION (per serving: 2 pancakes) 112 cal, 11 g pro, 5 g carb, 0.5 g fiber, 5 g fat, 1.5 g sat fat, 337 mg sodium
Spicy Pork With Zucchini Ribbons
Toss 3/4 lb thinly sliced pork tenderloin with 1 tsp each cumin, olive oil, and adobo sauce. Heat 2 tsp oil in nonstick pan over medium-high heat.
Saute pork, turning, until cooked, 4 min. Transfer to plate.
Add 1 tsp oil and 3/4 lb very thin lengthwise sliced zucchini. Cook, stirring, 1 min. Add 1 Tbsp lime juice and salt to taste. Serve with pork.
NUTRITION (per serving) 173 cal, 19 g pro, 3 g carb, 1 g fiber, 9.5 g fat, 2 g sat fat, 309 mg sodium
Note: All recipes serve 4.
Copyright August 2011, Prevention