Usually, when we mention zucchini, we have associations with fried zucchini or zucchini caviar. But it turns out that skilled housewives prepare a large number of delicious and beautiful dishes from this simple vegetable. For example, try to bake zucchini in the oven, and here, too, various options are possible: zucchini with minced meat in the oven, zucchini with cheese in the oven, zucchini with tomatoes in the oven, etc. And they can also be seasoned with various spices and fillings: with sour cream, with mayonnaise, with herbs and garlic, while getting an excellent zucchini casserole in the oven. If we take into account the fact that zucchini is a very healthy, low-calorie and easy-to-digest product containing a lot nutrients, then we will understand what priceless vegetable we are dealing with. Zucchini allows us to diversify our vegetable menu, to prepare new dishes from them every time. With the use of kitchen appliances, this is easy and simple to do. Oven-baked zucchini can come in many varieties and types. But the most popular and delicious of them can be safely called stuffed zucchini in the oven. They can also be cooked in different ways, stuffed with other products, both meat and vegetables with cheese and herbs. Zucchini stuffed with minced meat in the oven is very tasty and nutritious. They can confidently feed the whole family and be at the same time calm that everyone is satiated. But even for the festive table, you can safely serve an original appetizer - zucchini, stuffed and baked in the oven.
These are multifaceted dishes: delicious zucchini in the oven, their recipes are widespread and easy to perform. Be sure to take the opportunity, especially in the season of this vegetable, cook zucchini in the oven more often. There are recipes with photos on our website, they are simple and affordable. And by all means, learn how to cook zucchini casserole in the oven. Every housewife should have recipes for this dish in her arsenal.
Our tips will help you learn how to cook zucchini in the oven quickly and tasty:
It is best to take young zucchini for baking, they have a delicate pulp and thin skin, which is advised not to even peel;
If you have more mature fruits, you must first remove the harder skin from them, as well as the core with seeds;
It is not very convenient to cut off the rough skin of the zucchini. Therefore, be careful with a sharp knife to avoid cutting yourself. You can also easily remove the insides of the zucchini with seeds with a simple tablespoon;
Raw zucchini gives off a lot of moisture during the baking process. To avoid this, sprinkle the chopped zucchini with salt and let it stand for 15 minutes, the juice will stand out, you just need to drain it;
Zucchini in any dish is perfectly replaced by zucchini fruits;
A dish of zucchini in the oven will become tastier and more aromatic if, at the end of the process, sprinkle it with grated cheese with herbs.
Zucchini is a common vegetable in the vastness of our homeland. Popular for its many useful properties... When losing weight, zucchini baked in the oven is most often used. There are many dietary recipes that can satisfy even the fastidious person.
Zucchini: benefits, cooking features
Zucchini is a type of pumpkin. Young, a diminutive derivative of the Italian word "zucca" - "pumpkin". Zucchini first appeared in Central America 5 thousand years ago. On the territory of Russia, the vegetable became known only in the 19th century. Since then, it has occupied a well-deserved place in the system of proper nutrition.
Differs in a set of characteristic features:
- 95% water, which explains its dietary properties;
- neutral taste and aroma, due to which the vegetable is combined with many food products;
- hypoallergenic. That is why zucchini is one of the first products in everyone's life after mother's milk or formula;
- rich content of vitamins A, B1, B2, C, PP;
- a large number of nutrients: K, Ca, Mg, Zn, Cu, Mn, Fe, S, P, Na;
- the dietary fiber and cellulose included in the composition contribute to the activation of metabolic processes.
Zucchini are famous for their impressive list of useful properties. They improve the work of the digestive tract, normalize the digestive processes. They help cleanse the body of toxins and toxins. Reduces cholesterol levels. After regular consumption of zucchini, sleep improves, and the tone of the body rises.
When losing weight, zucchini is indispensable due to its low calorie content. After consumption, the feeling of satiety persists for a long time. In addition to the diuretic and fat-burning effect, zucchini have a tonic effect on the entire body, filling it with strength and energy. This is especially necessary when following strict diets.
There are many recipes for cooking, as well as methods of cooking. However, to create dietary zucchini dishes, cooks suggest using baking. This will preserve the maximum useful properties.
Minimum ingredients - zucchini baked in slices
The most common and fastest cooking option is frying a vegetable cut into slices in a pan. However, with proper nutrition it is simply unacceptable. There is an excellent analogue - zucchini baked in the oven. Diet recipes guarantee the preservation of vitamins, micro and macro elements.
For cooking, the only required ingredient is the zucchini itself. The best young fruit is zucchini. You can use a little olive oil if you like. Culinary experts recommend it for the formation of a specific thin film that helps to preserve the juice that is released. A dish with a crust turns out to be more juicy, rich.
We can safely say that this recipe, how to quickly and tasty cook dietary zucchini in the oven, is the basic one, fundamental for more complex dishes. Requires minimum costs. The algorithm of actions is quite simple:
- Zucchini are thoroughly washed, seeds and skins are removed if necessary.
- Circles are cut with a thickness of 1 cm.
- Each circle is smeared with the thinnest layer of olive oil, provided it is used.
- The circles are laid out on a baking sheet in one layer.
- Diet zucchini are baked in the oven for 15 minutes.
The cooking time can be changed based on the power of the oven and desired result... It is advisable to eat the dish warm. If desired, you can add chopped greens, a little sour cream with a low content of fat.
Chicken Breast Quick Dish
The recipe involves the creation of a delicate, delicious dish. Juicy zucchini perfectly complements dry chicken meat. In addition to the two main ingredients, you will need:
- sour cream with a low content of fat;
- a pinch of salt;
- a small amount of refined olive oil.
For cooking, you need a baking dish of a suitable size. The ingredients used must be fresh, natural. This will significantly affect the taste of the dish. The recipe for how to quickly and tasty cook dietary zucchini in the oven involves the following algorithm of actions:
- wash the zucchini thoroughly, if necessary, peel them of seeds and peels;
- cut into slices 1 cm thick;
- lightly beat off, add salt and grease the chicken fillet with sour cream on both sides;
- grease the baking bowl with the thinnest layer of oil;
- put the zucchini circles on the bottom of the bowl in one layer;
- cover the zucchini with the chicken fillet.
The form filled with ingredients is sent to the inside of the oven preheated to 180 ° C. It will take 45-50 minutes to bake. Enjoy your meal!
Stuffed option
Popular enough with adherents healthy eating stuffed dietary zucchini baked in the oven. Also known as "boat". A feature of the dish is the variety of fillings placed inside the vegetable. Thanks to this, you can constantly experiment, creating new, unusual options. But the algorithm for forming a boat is one, based on the following simple rules:
- preference should be given to young zucchini;
- wash vegetables thoroughly, remove the peel if necessary;
- cut each zucchini lengthwise into two equal halves;
- remove the core with a tablespoon. The depth and width are determined by the desired amount of filling.
The boats according to the recipe, like a dietary zucchini, are baked in the oven, ready. After that, you need to prepare the filling. There are several basic recipes:
- minced chicken filling. A pinch of salt, chopped herbs, 2-3 tablespoons of pure water are added to it. The ingredients are thoroughly mixed;
- filling from eggs and tomatoes. Depending on the size, 2-3 eggs are driven into each boat, tomatoes cut into circles are placed on top;
- mozzarella and tomato filling. The first layer is young cheese cut into slices, the second - tomatoes, which, if desired, can be sprinkled with herbs;
- filling of rice and vegetables. The groats are boiled until tender, mixed with corn and chopped herbs. The mass is laid out inside the zucchini, covered with tomato slices;
- filling of beef and green peas. The meat is finely chopped, peas, chopped onions, carrots are added. The ingredients are thoroughly mixed.
After or during cooking, the filling is carefully laid out inside the boat. To add a spicy taste, it is recommended to sprinkle with a little grated cheese. Bake in an oven preheated to 180 ° C for 35–40 minutes. Enjoy your meal!
Zucchini casserole with cottage cheese
For lovers of cottage cheese casserole, cooks have prepared a dietary recipe with the addition of zucchini. It turns out pretty tasty dish with a rich, piquant taste. A suitable option for weight-watchers, since the calorie content is minimal. Ingredients:
- 3 small zucchini, preferably young;
- 0.2 kg of cottage cheese with a low content of fat;
- 1 egg;
- 3 tablespoons of low-fat sour cream;
- garlic, herbs, a pinch of salt.
Zucchini must be washed thoroughly and the peel must be cut off if necessary. Next, they should be chopped on a grater or using a blender, after cutting into pieces. It is recommended to squeeze the resulting mass to remove excess liquid. It is desirable to carry out the procedure several times with an interval of 10-15 minutes. Otherwise, instead of an appetizing casserole, porridge may turn out.
The next stage is the creation of curd mass. Cottage cheese is thoroughly mixed with sour cream. Chopped herbs and garlic, salt are added.
Then you should combine all the ingredients, mix thoroughly. The dough is ready and is sent to a suitable sized mold. Top with grated cheese hard varieties... It is recommended to bake at 180 ° C for 15–20 minutes. The readiness is indicated by the appearance of a golden brown crust. The recipe for how to cook diet zucchini with the addition of cottage cheese in the oven is ready!
Vegetable a la ratatouille from the oven
This recipe for dietary zucchini baked in the oven involves two components: the base and the sauce. You will also need foil and a baking dish. For the base, you need 2 zucchini, 2 eggplants, 6 tomatoes, 50 g of mozzarella. For the sauce:
- 2 red bell peppers;
- 3 tomatoes;
- 1 onion;
- 3 cloves of garlic;
- fresh basil;
- half a tea boat of thyme.
Beforehand, you should thoroughly rinse vegetables, preferably of the same diameter. Then the top of the eggplant is removed. The vegetable is cut into slices 1 cm thick and sent to slightly salted water to eliminate the bitter taste for 10-15 minutes. At this time, the rest of the vegetables are cut according to the same principle.
The next step is making the sauce. Vegetables should be washed, cleaned of unnecessary components, chopped. Onions and peppers should be lightly fried in a pan until golden brown. Then the tomatoes are added. The resulting mixture is stewed over low heat for 10 minutes. Then the mass is placed in a blender container, chopped garlic is added, mixed until smooth. The resulting sauce is heated for 5 minutes in a pan with thyme and basil.
Chopped vegetables and mozzarella are alternately laid out in the mold. The sauce is poured out. The form is covered with foil and sent to an oven preheated to 200 ° C for an hour. The dish is ready! Enjoy your meal!
French fries without a drop of oil
For lovers of crunching, a recipe has been invented that demonstrates how to bake diet zucchini in the oven without oil. The calorie content of the dish is low, since it is the zucchini that is the main ingredient. You will also need:
- 2 eggs;
- breadcrumbs;
- a pinch of salt and black pepper;
- 3 cloves of garlic.
First of all, you should wash the zucchini, if necessary, remove the peel. Then cut into strips 1 cm in diameter. Blot with paper towel to remove unnecessary liquid. Salt.
Salt and black pepper are added to breadcrumbs. The mass is thoroughly mixed. Eggs are beaten in a separate container. The baking sheet is covered with baking paper.
Each zucchini straw is dipped first in the egg mass, then in crackers and sent to a baking sheet. It is recommended to bake the dish in an oven preheated to 220 ° C for 10 minutes on each side.
Diet zucchini baked in the oven can be served with homemade sauce. For this, low-fat sour cream is mixed with chopped garlic. Enjoy your meal!
Diet muffins
This variant of dietary dishes made from zucchini baked in the oven is perfect for a snack. Thanks to its compact form, you can take it with you to a picnic or to work. On the festive table, muffins will also be appropriate. For cooking, you need the following ingredients:
- 0.2 kg of peeled zucchini;
- 1 egg;
- 0.1 l of low fat milk;
- 0.18 kg whole grain flour;
- 1 teaspoon baking powder
- a pinch of salt;
- olive oil.
First of all, you need to prepare the zucchini. It is peeled, cut, then chopped on a grater or using a blender. Important! The resulting mass should be thoroughly squeezed out. It is recommended to carry out the procedure 2-3 times with an interval of 10-15 minutes.
Flour, salt and baking powder are mixed in a bowl. The egg is beaten separately, after which it is sent to the bowl along with milk and zucchini. The ingredients are mixed until smooth. The presence of lumps is unacceptable.
The resulting mass is placed in special forms, filling each by ¾. Bake in an oven preheated to 200 ° C for 30 minutes. The dish is ready!
Diet zucchini pizza with mushrooms
Many people think that pizza is a junk food. However, there are delicious and simple dietary recipes. The main thing is to use the right ingredients. To cook pizza from zucchini and mushrooms in the oven, you will need:
- 1 kg of zucchini;
- 2 eggs;
- 0.3 kg of champignons;
- 50 g of hard cheese;
- 50 g whole grain flour;
- 3 tomatoes;
- 1 onion;
- 1 carrot;
- 0.15 liters of low fat milk;
- 2 cloves of garlic.
The zucchini is washed and peeled. Circles with a diameter of 1 cm are cut, fried on both sides in a pan. Beforehand, each piece should be dipped first in a beaten egg, then in flour. After frying, the zucchini is laid out on a paper towel to remove the fat.
The onion is peeled and cut into half rings. Carrots should be peeled and grated on a coarse grater. The tomatoes are cut into rings. The garlic is crushed.
The baking sheet is greased olive oil... Then 2 layers of zucchini are laid out on it. Then lightly fried champignons, onions, carrots take turns. The last layer consists of tomatoes, sprinkled with chopped garlic and cheese. A mixture consisting of the remains of eggs and milk is poured on top.
The oven is heated to 180 ° C. The pizza is baked for 25-30 minutes. Melted cheese testifies to readiness. Enjoy your meal!
Squash smoothie
Smoothies are becoming increasingly popular among adherents of healthy eating. The thick drink consists mainly of various fruits, vegetables and berries. Differs in low calorie content, rich in nutrients. with the addition of cucumber is considered an excellent alternative to salad. For cooking you will need:
- 1 zucchini;
- 2 fresh cucumbers;
- juice of half a lemon;
- 5 sprigs of dill;
- a teaspoon of natural honey.
Cooking takes 10 minutes. Zucchini is washed, peeled, cut into small pieces. The same procedure should be done with cucumbers. The dill is crushed. Lemon juice is squeezed out.
From the equipment you will need a blender with a high bowl. The prepared ingredients are placed inside. Honey is added. The contents are poured with water to the level of vegetables, mixed until a homogeneous consistency.
A tasty and healthy drink is ready! Can be served in a tall glass with a straw. One of the advantages is the ability to substitute some ingredients for others. The main thing is to show your imagination. Enjoy your meal!
IMPORTANT! Informational article! Before use, you must consult with a specialist.
Good day, dear readers of the culinary blog! Today we will consider a quick recipe for dietary zucchini in the oven, with attached photos, for your convenience. Many people ask themselves what kind of dish to make to be quick and tasty.
In this case, this recipe will suit you, it will not require special culinary skills, and it will not take you a lot of time to cook. In addition, zucchini baked in the oven is very useful, with such a dish you can not be afraid that you will gain extra pounds.
These vegetables can be cooked in different ways, there are a huge number of cooking options, but today we will be making zucchini with tomatoes, garlic and onions. This is an incredibly tasty and light dish.
Components:
1. Zucchini - 1 kilogram
2. Tomatoes - 4-5 pieces
3. Onions - 2-3 pieces
4. Garlic - 6 cloves
5. Lemon - 1 piece
6. Salt and spices to taste
8. Vegetable oil - for frying
Cooking method:
1. Take onion, clean it, wash it thoroughly and cut it into half rings.
2. Heat in a frying pan vegetable oil, and when it gets hot enough - pour the chopped onion. Fry the onion, stirring it, until golden brown.
3. Take the tomatoes, wash them and cut them into small cubes.
4. Peel the lemon and also cut into small cubes, remove the seeds. If they are not removed, then they will fall on someone's teeth while eating, and this is unpleasant, so worry about this in advance. We send the lemon cubes to the dishes for the tomatoes.
5. Peel the garlic and chop it finely. You can use a grater or a special crusher to chop the garlic.
6. Pour a mixture of tomatoes and lemon into a skillet with onions. Turn on the fire and simmer the ingredients for another 5-6 minutes.
7. Finally add salt, black pepper, other spices and chopped garlic. Mix all components thoroughly and turn off the heat.
8. Now transfer most of the sauce to a deep bowl.
9. Take the zucchini, wash them thoroughly and cut them into slices. Then we salt the zucchini rings and mix them in the dishes with our hands so that the salt is evenly distributed over all the circles, leave for 10 minutes.
10. In the next step, we need a baking dish. A thick-walled pan is best suited for this purpose. Put part of the tomato-lemon mixture on the bottom of the mold, put the zucchini in the next layer.
11. Then again cover with sauce, the next layer - zucchini, finish with the sauce again.
In an oven preheated to 180 degrees, put a mold with zucchini. Cooking for 40-50 minutes.
12. Take out the finished dish from the oven and let it cool slightly. We serve our delicious dietary zucchini to the table, after sprinkling with chopped herbs. Enjoy your meal!
Zucchini is considered a dietary vegetable because it is mostly water and has a minimum of calories. However, this plant also contains many trace elements and vitamins useful for the body.
Zucchini is best eaten in a slightly unripe form, since overripe specimens contain coarse fibers and a lot of seeds inside, they will not be very pleasant to eat.
Therefore, choose small vegetables with thin, smooth skin without visible damage, this indicates that the zucchini is young.
You can add any spices to this dish according to your taste: red pepper, coriander, a mixture of herbs and much more. It all depends on your preference.
Dear readers, please comment on the recipe and send your ideas. Subscribe to blog updates and tell your friends and family about it. Cook delicious new meals together! Until next time!
Zucchini diet meals provide the body with vitamins, micronutrients. The vegetable also contains mineral salts that are necessary for the normal assimilation of food. Zucchini is widely used on a strict diet.
Zucchini casserole
Zucchini diet dishes are prepared with a variety of ingredients.
You can make a delicious casserole that contains the following ingredients:
- 800 grams of zucchini;
- dill;
- 1 onion;
- flour (in the amount of three tablespoons);
- 3 eggs;
- 20 ml olive oil;
- salt.
The step-by-step recipe for making a vegetable casserole is quite simple:
- You need to make vegetable puree. In this case, pieces of onion and zucchini are chopped with a blender.
- Cut one boiled egg into small pieces, add it to the puree.
- Pre-chopped dill, flour, salt, two raw eggs, a little pepper are placed in the dish.
- Transfer the resulting mixture to a baking dish.
- The dish must be baked in the oven for 35 minutes. After the casserole has cooled down, sprinkle it with hard cheese, chopped on a grater.
Zucchini puree soup
Zucchini is also put in hot dietary meals for weight loss.
For example, the following ingredients are present in an appetizing puree soup:
- 20 ml olive oil;
- 20% cream (0.2 l);
- 3 garlic cloves;
- 1 onion;
- 2 potato tubers;
- 1 carrot;
- 4 zucchini;
- 1 liter of veal broth;
- 10 croutons;
- salt and black pepper.
The cooking process is as follows:
- Potatoes, carrots, zucchini, onions are thoroughly peeled.
- In a separate frying pan with preheated oil, fry the onion pieces and chopped garlic using a press.
- Cut potatoes, carrots, zucchini into neat slices. Slices of vegetables are stewed over low heat for 5 minutes.
- After that, you need to add the right amount of broth.
- After that, you need to warm up the cream.
- The broth is poured into a separate container. Vegetables are chopped with a blender to a puree consistency.
- Pour cream and broth into a container with vegetables. Bring the dish to a boil.
- After that, the fire is turned off.
- In parallel with the preparation of the puree soup, you need to fry the croutons in a separate frying pan.
Diet zucchini stew
To make zucchini stew, you need the following products:
- 500 grams of zucchini;
- 30 grams of low fat sour cream;
- 500 grams of eggplant;
- 2 eggs;
- 20 grams of bread crumbs;
- spices (to taste).
The stew is prepared in the following sequence:
- First you need to wash the vegetables and cut them into small pieces.
- Slices of vegetables are carefully laid out on a baking sheet and baked in the oven.
- After that, you need to beat the eggs with the right amount of sour cream.
- Greens and crackers are added to the resulting mixture. The resulting mass is thoroughly whipped and vegetables are poured into it.
- The stew is baked in the oven (until tender).
Ducan muffins with zucchini in the microwave
To make muffins you need:
- 20 grams of oat bran;
- 1 egg;
- zucchini pulp (about 50 grams);
- 20 ml of low fat milk;
- salt;
- ¼ teaspoon of baking soda.
Diet zucchini muffins are made as follows:
- The vegetable pulp is placed in the oven for 10 minutes so that it becomes soft.
- Beat the egg in a separate container until a thick foam forms. After that, you need to add bran, milk, salt, zucchini, soda.
- All ingredients are thoroughly mixed and the resulting mass is spread into small molds. Muffins must be baked in microwave oven for two minutes.
Zucchini smoothie
Making a squash smoothie is easy enough. You just need to grind the pre-prepared ingredients with a blender. In this case, you must follow these simple recommendations:
Salt should not be added to smoothies. In this case, some of the beneficial properties of the diet cocktail are lost.
You can make a smoothie with the following ingredients:
- 0.2 kg zucchini;
- 150 grams of cucumber;
- 5 grams of ground coriander;
- a pinch of ground red pepper.
Smoothie has a tart taste. The cocktail helps to eliminate edema, improves metabolism.
The way to make a squash smoothie is pretty simple:
- The courgettes are cut into 2 approximately equal parts. Using a spoon, carefully remove the pulp of the vegetable with seeds.
- Cut cucumbers and zucchini into small pieces. Slices of vegetables are placed in a blender bowl, chopped to a puree consistency.
- Then you need to put the spices and beat the smoothie again.
Steamed zucchini pancakes
Vegetables are endowed with a diuretic effect. Zucchini promotes the elimination of excess fluid, prevents premature aging. Steamed vegetable pancakes saturate the body with potassium and iron.
To make steamed pancakes, you will need the following products:
- 1 zucchini;
- 2 small onions;
- 2 eggs;
- 250 grams of flour;
- a small amount of soda and bread crumbs;
- olive oil.
Cooking method:
- First, the zucchini is chopped on a grater.
- The resulting gruel must be combined with flour, onions, soda, eggs.
- It is necessary to knead the dough, which must be held in a double boiler for 5-10 minutes.
- Next, fry the zucchini pancakes in oil. They can be served with a small amount of dietary sauce. This sauce is made from yogurt, garlic, dill.
Diet recipe in the oven
You can prepare an appetizing dish with the following foods:
- 1 kg of tomatoes;
- 2 onions;
- 0.5 kg of zucchini;
- olive oil;
- some cheese (about 120 grams);
- salt to taste.
The step-by-step cooking scheme is as follows:
- The tomatoes are washed, the top is carefully cut off.
- Zucchini must be peeled and seeds removed. They are cut into small pieces, fried with butter and onions.
- Tomatoes are stuffed with the resulting mixture of zucchini.
- Sprinkle vegetables with grated cheese and put in the oven for 25 minutes. Baked zucchini can be used both as a side dish and as a separate dish.
Zucchini has long stood out among all vegetables not only for its delicate taste, but also for its dietary characteristics. Most often, they are simply fried in a pan in oil, previously rolled in flour. The dish turns out to be tasty, but very fatty and high-calorie. That is why many people have the question of how to cook zucchini without oil and flour, so that they retain maximum taste and are healthy at the same time.
There are many such dietary recipes. Today I want to bring to your attention the most successful of them. I have already tried many myself in practice and made sure that they can be safely served - the taste is excellent!
Zucchini without oil is especially good for a diet, as well as if the goal is to lose weight or improve liver health. You can cook this vegetable without oil in a pan, in the oven, in a slow cooker, or simply simmer in a saucepan.
How to cook zucchini without oil in a pan
To successfully fry a vegetable, it is better to choose a frying pan with. The good now exists a good choice such dishes. But sometimes, if you cook under the lid, due to the fact that the zucchini contains a lot of water, it becomes stewed during the cooking process. But this also has its own plus - the dish turns out to be low-calorie and completely fits into the framework of "healthy eating". You can, of course, trite zucchini fry without flour and oil in a dry frying pan or grill. But it is much more interesting and useful to cook unusual dishes.
Spicy rolls
They cook quickly and tasty in a skillet without oil. Ready-made hot and sweet rolls are ideal as an appetizer for any vegetable or meat dish.
- zucchini - 1 pc;
- honey - 2 tablespoons;
- vinegar - 3 tablespoons;
- greens;
- garlic - 1-2 cloves;
- salt pepper.
Preparation
- Young zucchini should be cut lengthwise into very thin strips. Fry them in a frying pan without oil for literally 1-2 minutes. You can try it as an option without frying - just cut the vegetable thinly and let it brew, after sprinkling with salt. If the zucchini billet gives liquid, then drain it.
- For the marinade, mix honey (it is better to take it liquid) and vinegar (apple or wine is ideal). Finely chop the garlic, fresh herbs (dill, basil, cilantro, parsley - your choice) and add to the honey-vinegar mixture.
- Pour marinade over the fried zucchini and let stand for half an hour. Then roll the strips into rolls and keep them for some time in the refrigerator for impregnation.
Stewed zucchini in a slow cooker
This is one of the most dietary cooking methods. Only baking in the oven can argue with him. But if you like the taste of vegetables stewed in your own juice, then feel free to take these recipes in a cookbook.
On a note:
The calorie content of zucchini stewed without oil is 20-25 kcal.
With tomatoes
- zucchini - 2 pcs;
- tomatoes - 2 pcs;
- egg - 1 pc;
- dill;
- salt pepper.
Preparation
- We put the multicooker in the "Fry" mode. While the bowl is warming up, cut the courgettes into cubes.
- Fry prepared vegetables without adding oil for 5-7 minutes.
- We cut the tomatoes into cubes and also send them to the multicooker. Fry for another five minutes.
- Chop the dill, add to vegetable mix... Salt and pepper to taste.
- Beat the egg with a fork and fill it with vegetables. We put the cartoon in the “quenching” mode and cook for another 5 minutes.
This recipe can be made even more dietary by cooking vegetables not only without oil, but also without salt. Zucchini and tomatoes are already rich in mineral salts, especially potash, so the dish is not deprived of salt. It may seem insipid only for those who are used to salt a lot.
With curd cheese
The dish according to this recipe can be called cream soup. But whatever you call it - it turns out to be low in calories and ideal for a diet. You can cook it both in a multicooker and in a regular saucepan.
- zucchini - 1 pc;
- curd cheese - 100 g;
- greens;
- salt.
Preparation
- Cut the vegetable into cubes and simmer in a little water.
- Drain the water, and grind the squash mass in a blender until puree. Season with salt to taste.
- Transfer the mixture to a saucepan or multicooker bowl, add curd cheese and chopped herbs (your choice).
- It is not necessary to cook the puree soup - just bring it to a boil.
How to bake zucchini in the oven without oil
There are some interesting recipes that can be used to cook zucchini in the oven without using oil. At the same time, the dishes are not only dietary, but also very tasty. They are suitable for those who strive to lose weight, as well as those who, for health reasons, cannot eat a lot of fatty foods.
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With onions and cheese
- zucchini - 2 pcs;
- onions - 1 pc;
- cheese - 100 g;
- greens;
- salt pepper.
Preparation
- For baking, it is better to take young fruits. Without removing the peel, cut them into rings or half rings a little less than a centimeter thick. Cut the onion into thin rings.
- Lightly powder the baking sheet with flour. Place the onion rings on top of it. Lay the zucchini pieces in a second layer.
- Season with salt and pepper to taste. Other spices, such as curry, can be added if desired.
- Sprinkle the future casserole with finely chopped fresh herbs. Absolutely any will do - dill, parsley, cilantro, celery, marjoram.
- Coarsely grate the cheese and sprinkle over the vegetables. If you want to make the dish more low-calorie, then choose low-fat cheese varieties.
- Preheat the oven to 200 degrees and then bake the courgette "pie" for about 20 minutes.
With mushrooms
Preparation
- zucchini - 3 pcs;
- mushrooms - 500 g;
- greens;
- sour cream - 2 tbsp. l;
- cheese - 100 g;
- salt pepper.
- Cut the young zucchini in half lengthwise. Use a spoon or knife to remove the middle to make a boat. Grate the pulp on a coarse grater.
- Simmer the mushrooms in a pan in your own juice for 10-15 minutes. Then chop finely and add chopped herbs, sour cream, salt and pepper to them.
- Combine the mushroom mass with grated raw zucchini and fill the "boats" with this mixture. Sprinkle with grated cheese on top.
- Place the stuffed vegetables in an oven preheated to 220 degrees. Bake for 20-30 minutes.
Of course, the most delicious are young or, as they are also called, dairy, zucchini. But even from mature and slightly overgrown vegetables, you can cook equally healthy and spicy dishes. To improve the organoleptic properties of ripe fruits, peel them, remove the seeds, cut into the desired slices and soak in salted cold water for 15 minutes. This method will make the pulp more tender and tasty.
For those who do not adhere to a diet and like to pamper themselves with something tasty, they may like zucchini, tomatoes and cheese. This appetizer looks gorgeous on the table, not to mention the amazing taste. Of course, there are also a lot of calories in it. If this scares you, then cook the pumpkin vegetable without oil and fatty sauces.
I hope you enjoy the low calorie zucchini recipes described here. Agree that you can cook this vegetable without oil quickly and tasty - there was a desire! Enjoy your meal!
