Dietary dishes made from zucchini, the best recipes for weight loss

Like all vegetables of American origin, squash was brought to Europe during the time of Columbus and was long considered an ornamental plant. Today simple and tasty healthy zucchini dishes All housewives of the New World cook with pleasure: experienced and not so experienced.

Just a little skill is needed to quickly and tasty prepare original dishes with an elongated and young fruit from the pumpkin family. Zucchini has a record low calorie content - 25-30 kcal/100g. But its juicy pulp is rich in potassium, iron, it contains ascorbic acid and a complex of B vitamins. People who want to be slim find it difficult to find a more suitable product for their diet that never gets boring.

Zucchini dish in the oven “diet omelette”

1 small zucchini;
200 g cauliflower;
200 g Brussels sprouts;
4 chicken eggs;
2 tbsp. l. milk;
salt, spices to taste;
fresh herbs;
vegetable oil for greasing the mold.

Calorie content: 89 kcal.

A zucchini dish according to the PP recipe is quickly prepared in the oven at 180 degrees. It takes 20 minutes to prepare. It turns out like a casserole on a baking sheet. Thanks to the vegetables and herbs, the dish is classified as a PP recipe, as it contains a lot of vitamins and large fiber. As spices, you can use a mixture of Italian herbs, paprika and pepper, although here everyone decides to their own taste. Dietary zucchini in the oven can be served for dinner. They are easily digestible and low in calories.

Grate the zucchini using a coarse grater (if it’s young, you can do it directly with the skin).
Add salt, stir and let stand for 5-7 minutes until the juice begins to release.
At this time, wash the cabbage and divide the cauliflower into inflorescences.
Grease the bottom of the baking sheet with oil and spread the cabbage evenly on the bottom.
Beat eggs with milk.
Squeeze the juice from the zucchini and add it to the eggs.
Season the mixture with spices and mix thoroughly.
Carefully pour the mixture onto the baking sheet, spreading it over the entire surface.
Place in the oven.
Chop the greens and sprinkle on the finished omelette, serve warm.

Quick dish with chicken breast

The recipe involves creating a tender, tasty dish. Juicy zucchini perfectly complements dry chicken meat. In addition to the two main ingredients, you will need:

To prepare, you will need a baking dish of suitable size. The ingredients used must be fresh and natural. This will significantly affect the taste of the dish. The recipe for how to quickly and deliciously cook dietary zucchini in the oven involves the following algorithm of actions:

The form filled with ingredients is sent inside an oven preheated to 180°C. It will take 45–50 minutes to bake. Bon appetit!

Quick dietary dish of zucchini “Traffic Light”

2 young zucchini;
3 small tomatoes;
5 cloves of garlic;
100 g hard cheese;
2 tbsp. l. sour cream;
greens of your choice;
salt to taste;
3 tbsp. l. vegetable oil.

Calorie content: 135 kcal.

Not exactly low-calorie, but still a dietary dish of zucchini in a frying pan will bring a lot of pleasure not only to those who are watching their figure, but also to the whole family. Since the fruits are young, they can be cooked directly with the peel. The dish turns out bright, beautiful and very tasty. A real multi-colored traffic light. It can be served hot or as a cold snack.

Wash the zucchini and cut into circles 0.5-0.7 cm thick.
Pour oil into the frying pan.
Fry the zucchini rounds on one side.
While they are frying, wash the tomatoes and also cut into circles, but into thin circles of 0.3-0.4 cm.
Grate the cheese coarsely.
Peel and pass the garlic through a garlic press.
Add garlic to sour cream, salt and stir.
Turn the zucchini over to the other side.
Brush the zucchini slices with sour cream.
Place tomato slices on top.
Sprinkle cheese and herbs on top.
Cover the pan with a lid and simmer the contents for 5-8 minutes until the cheese melts.

PP zucchini recipes

Today in the article we will talk about PP recipes from zucchini.

Zucchini is a low-calorie and tasty product, rich in fiber and vitamins. Its calorie content is only 24 kcal per 100 g of product. This is a godsend for people who want to lose excess weight.

Zucchini is also useful for people suffering from high blood pressure, kidney and liver diseases. In addition, they help remove toxins and waste from the body, improve the functioning of the gastrointestinal tract, and have a diuretic effect.

It has virtually no contraindications. It goes well with many products.

You can prepare many different dishes from zucchini if you want to diversify your diet.

Stuffed zucchini in the “Surprise” multicooker

2 zucchini;
300 g lean minced meat;
100 g rice;
2 eggs;
greenery;
salt, seasonings.

Calorie content: 112 kcal.

Dietary zucchini dishes in a slow cooker are perhaps the healthiest of all PP recipes with zucchini. All vitamins and nutrients are preserved, although the greens in this recipe for dietary zucchini are subjected to heat treatment. There is no need to use oil, so the calorie content is low and comes exclusively from meat and rice. If you use brown or red rice rather than white rice in this PP zucchini dish, the calories will be even lower.

Wash the vegetables.
If you have young zucchini, you don't have to peel the skin. If not, cut it off in a thin layer.
Cut into circles.
Carefully cut out the center of each. This can be done with a glass, shot glass, or wine glass, the diameter of which will be 1-1.2 cm narrower than the diameter of the zucchini circles.
Salt the resulting vegetable prepared molds a little.
Let's move on to the filling. Combine in a separate bowl: minced meat, eggs, chopped herbs.
It is better to boil the rice in advance in salted water and, draining it in a colander, rinse it with cold water.
Place the rice in the minced meat, add salt and stir.
Place the zucchini molds into the multicooker bowl.
Place minced meat inside each mold. If you like it with sourness, you can cover the stuffed delicacies with tomato slices on top.
Set the “Extinguishing” mode and time to 35 minutes.

Principles of the zucchini diet

It is important to know how to properly cook zucchini so that it brings maximum benefits to the body. They are used fresh, added to salads, stewed, fried, baked, pickled, boiled. In each case, the composition of the product changes, and there is always a risk that vitamins and microelements will completely disappear:

If you cook zucchini at a very high temperature, it will lose B vitamins;
When sterilized, the vegetable is deprived of vitamin A;
Zucchini cooked over fire lacks vitamin E.

Nutrition experts do not recommend freezing the vegetable, because this will cause it to lose its nutritional value. For this reason, during the zucchini diet, you should eat exclusively fresh vegetables. The quality of the product also decreases if the dish prepared from it is reheated, and if you decide to eat it on a diet, be prepared to cook it “for one meal.” The best option is to eat zucchini raw. Another way is to simmer over low heat at low temperature.

Sample menu for the zucchini diet

The diet is designed for 2 weeks. If you stick to the nutrition plan, you can lose 6-10 kilograms, some manage to lose weight by 14 kilograms. The zucchini diet does not mean that you have to eat exclusively this vegetable. In addition to this, the menu also includes other low-calorie foods.

Breakfast

Breakfast is the foundation, it is the main and important part of human nutrition, and should never be neglected. This meal should be the most healthy and satisfying. On a zucchini diet, breakfast can consist of zucchini pancakes, scrambled eggs, oatmeal pancakes with zucchini. It is allowed on some days to replace these dishes with regular oatmeal.

First snack

The point of snacking is to maintain the body's strength in between meals. In our case, you can eat milk pudding, orange or kiwi, a small handful of nuts or berries, fruit puree, cottage cheese without sugar and sour cream.

Dinner

For lunch, you can prepare a lot of delicious dishes from zucchini, for example, zucchini soup with chicken broth, cutlets, stews, and puree soup. If you like stuffed zucchini, then it is better to use minced chicken or turkey as a filling.

Second snack

To kill the worm after a couple of hours after lunch, drink a glass of kefir (you can add bran for satiety). Yogurt, green smoothies, sugar-free cottage cheese, and cocoa are also suitable snacks.

Dinner

The last meal should be 4 hours before bedtime. The “evening table” may include boiled beef with a salad of fresh vegetables, baked fish, fish soup or boiled fish fillet. A good addition would be zucchini caviar, zucchini omelette or casserole.

Delicious zucchini dish in the oven “Mushroom Casserole”

1 medium sized zucchini;
400 g champignons or other mushrooms;
2 bell peppers;
2 eggs;
1 onion;
2 tbsp. l. sour cream or cream;
100 g cheese;
salt, spices to taste;
1 tbsp. l. raises oils

Calorie content: 139 kcal.

When listing dietary zucchini dishes with oven-baked recipes, we couldn’t pass by this delicious casserole with mushrooms. It is suitable for a non-strict diet and for those who prefer PP recipes with an advantage of carbohydrates. The recipe uses champignons, but it is no less tasty with porcini mushrooms, chanterelles, boletus mushrooms, and boletus mushrooms. Mushroom zucchini casserole is quite filling and will not let you go hungry.

Wash, peel and chop the mushrooms.
Boil the mushrooms until tender and drain in a colander.
Finely chop the onion and mix with mushrooms.
Salt and pepper, you can add your favorite spices.
Leave aside to brew for 10 minutes, covered.
Cut the bell pepper into thin strips.
Add to mushrooms, stir.
Peel the zucchini.
Grate it coarsely.
Salt the zucchini mass and divide in half.
Grease the mold with butter.
Place half of the mixture on the bottom.
Then add the mushroom filling with onions and peppers.
Place the second half of the zucchini mass on top.
Beat sour cream and eggs with a blender.
Pour it over the entire surface of the casserole.
Grate the cheese coarsely.
Sprinkle cheese on top of casserole.
Place in an oven preheated to 200 degrees.
Bake until a light brown crust forms on the surface (20-30 minutes).

Red fish casserole recipe

Zucchini casserole with the addition of red fish (trout or salmon) will decorate any table: the dish is luxurious and appetizing, but at the same time quite dietary. It is better to prepare this casserole a couple of hours before meals, and serve it cooled: this way it will not fall apart, but can be easily cut into neat portions. The dish is served with low-fat sour cream or a simple white sauce made from milk, flour and butter. Zucchini (1 kg) and 4 large potatoes are grated, allowed to drain, and the liquid is drained.

Add to them 2-3 finely chopped onions, boiled broccoli and cauliflower (300 g each), beaten with salt, spices and 1-2 tbsp. flour with baking powder eggs (3 pcs.) Mix everything, put it in a mold. 300-400 g of pre-chopped and fried champignons are distributed on top, several cabbage inflorescences and fish rolls (200 g) are placed. Bake for half an hour at 180°C, remove, pour cream (1/3 cup), sprinkle with cheese (60-80 g), bake again until light golden brown.

Zucchini and chicken dish for the Dukan diet

3 young zucchini;
400 g chicken fillet;
2 eggs;
2 tbsp. l. milk;
30 g hard cheese (optional);
salt, pepper, spices to taste.

Calorie content: 127 kcal.

This dietary dish of zucchini and chicken is allowed in phases 3 and 4 of the Dukan diet. There is quite a lot of protein and a healthy vegetable that adds vitamins and large fiber. A completely gentle option for any non-strict protein diet, for example, the Kremlin, Atkins, and so on. Of course, only chicken meat without skin and fat is taken. Cook zucchini in the oven according to this recipe, it will turn out quickly and tasty.

Cut the chicken fillet into small pieces.
Salt, pepper, add spices for vegetables or chicken.
Stir and leave the meat to absorb the seasoning.
Remove the skin from young zucchini (you don’t have to cut it off, but scrape it like a carrot).
Cut them into small squares of 1.2-1.5 cm.
Beat eggs with milk in a blender.
Mix vegetables with meat.
Place on a baking sheet lightly greased with oil.
Spread evenly and pour over egg mixture.
You can sprinkle grated cheese on top for a beautiful crust or bake without cheese.
Bake at 200 degrees for 30-35 minutes.

Fasting diet rules

The most important conditions are:

eating zucchini dishes for a certain time;
drinking large amounts of liquid;
avoidance of fatty foods, sweets and alcohol.

Thanks to dietary recipes for dishes made from zucchini, you can easily lose excess weight, activate the gastrointestinal tract, and tone the body.

The abundance of recipes will satisfy the taste of even the most sophisticated gourmet and will allow you to experiment with ingredients every day. Already on the third day of the diet, lightness appears, and the bad mood disappears along with the centimeters on the waist.

Article source: https://myfitnesblog.com/dieticheskie-recepty/kabachkov.html

An easy dietary dish of zucchini and tomatoes

1 zucchini;
1 tomato;
1 bell pepper;
4 garlic cloves;
10 g dill;
a pinch of salt and pepper;
2 tbsp. l. olive oil.

Calorie content: 82 kcal.

In terms of preparation, this zucchini dish is simple and quick. Even someone who doesn’t know how to cook can handle it. Such food can be included in the PP diet, enriching the body with vegetables. Suitable for carbohydrate diet. If you do not fry, but stew vegetables, the calorie content will be very low; you can even include this option in a strict diet. The recipe for PP with zucchini and tomato will diversify a meager diet when losing weight. Prepares quickly in a frying pan.

Remove the skin and seeds from the zucchini.
Chop into large pieces.
Pour oil into the pan.
Place the zucchini in it and fry until it becomes translucent.
Scald the tomato in boiling water and remove the skin.
Cut it into thin slices.
Peel the pepper from seeds and chop into pieces.
Peel the garlic and finely chop it with a knife.
Finely chop the washed dill.
Fry the zucchini pieces over high heat, seasoning them with salt.
Add pepper, tomato, garlic one by one at intervals of 5-7 minutes (cook everything over high heat.
Load with spices and sprinkle with dill on top.

Recipe box

Let's get acquainted with interesting, tasty recipes and their step-by-step preparation.

Zucchini pancakes

Grocery list:

zucchini – 1 pc.;
onion – 1 head;
egg – 3 pcs.;
flour – 200 gr.;
sunflower oil;
crackers;
soda – 0.5 tsp;
salt.

Subsequence:

The fruit is passed through a grater with large holes, flour, chopped onion, and soda are poured in. Knead the dough. Let it sit for 35 minutes.
Pour a little oil into a saucepan, heat it and spoon out the pancakes. Fry on 2 sides for 2 minutes.

A dietary sauce would go well with this dish. Mix natural yoghurt, parsley and a clove of garlic and pour over the pancakes.

Zucchini in marinade

Start with brine - stir 2 large tablespoons of vegetable oil, 1 tbsp. l. balsamic vinegar and 1/3 tsp. ground pepper.

Two fruits are chopped into thin circles and covered with marinade. Place in a cold room for 3 hours. Appetizing mugs in brine are ready. Eat with potatoes, bread, buckwheat.

Diet zucchini soup

It takes about half an hour to cook. The calorie content of the soup is 35 kcal. It is often cooked for children.

Ingredients:

young vegetable - 2 pieces;
broth - 1 liter;
bulbous head – 1 pc.;
flour – 2 tbsp. l.;
egg white – 1 piece;
spices;
ginger;
apple cider vinegar – 2 tsp;
salt.

Step-by-step recipe with photos:

Boil vegetables to obtain broth. You can take carrots, cabbage, mushrooms.
Meanwhile, the zucchini is chopped into cubes and stewed in vinegar for about 10 minutes.
Then chopped onions are poured into the saucepan.
In another saucepan, the flour is heated, then it is sent to the broth.
Next, place the zucchini cubes and boil over low heat until finished (approximately 20 minutes).
Boil the eggs, separate the yolk and finely chop.
Ginger and herbs are also finely chopped, combined and placed in a saucepan.
Boil the soup for another 5 minutes, then take a sample.

Vinegar and ginger in the recipe will not spoil the taste at all, they will only add zest and speed up the process of weight loss. 5 minutes before the end, you can add a bay leaf and a dried clove bud.

Zucchini diet soup is tasty and nutritious. You can use chicken broth.

Oatmeal

This interesting dish takes 45 minutes to prepare. The calorie content of 100 grams is equal to 50 kcal.

Components:

chicken breast – 0.5 kg;
onions – 1 head;
fresh fruit – 2 fruits;
oat flakes – 250 grams;
water – 1 liter;
salt.

Recipe:

Separate the skin from the chicken, put it in a ladle, add water and set it to cook on gas.
After boiling, add chopped onion and salt.
After 10 minutes, take out the meat, immerse the vegetable and cereal in the container and boil for another 12 minutes. Season with a slice of butter.

Salad "Olivier"

Cooking takes half an hour. The calorie content of the dish is 120 kilocalories.

List of components:

carrots – 1 pc.;
zucchini - 3 pieces;
chicken fillet – 200 grams;
canned cucumber – 2 pieces;
celery – 2 stalks;
green peas - 1 can;
sour cream, mustard for sauce;
citrus juice – 2 tsp;
salt.

Sequencing:

The main component is washed, the skin is removed and baked in the oven for 20 minutes.
At that time, boil the chicken by squeezing lemon juice into the broth.
All components are crushed into bars and combined. Pour in peas.
For the sauce, combine mustard, sour cream, salt and whisk.

This fresh, interesting version of a dietary salad will conquer even gourmets.

Zucchini stew

In 100 grams the calorie content is 54.2 kcal.

What do you need:

zucchini – 2 pcs.;
carrots – 3 pieces;
onion – 1 head;
tomato paste – 3 tbsp. l;
eggplant – 1 piece;
bell pepper – 2 pcs.;
melted butter – 1 tsp;
salt.

Recipe:

Peel the onion and chop it into small half rings.
The multi-oven is set to the “frying” program, the container is greased and the onion is fried until it turns golden.
Peel the carrots and chop into thin slices.
The cap of the pepper is cut off, the seeds are removed and chopped into rings.
The products are added to the onion and simmered for 4 minutes.
Zucchini and eggplant are washed, peeled and chopped into small pieces.
Then salt it and let it stand for a quarter of an hour. During this time, the vegetables will give juice.
Drain it, add pepper, add pasta and place in a slow cooker.
The whole mixture is mixed and the “stewing” program is selected.
Cook for 25 minutes.

The prepared dish is covered with fragrant green leaves.

Dish of zucchini, tomato and onion

How to cook:

1.5 kilograms of tomatoes are washed and removed from the top, where the stalk is located. The pulp is taken out using a teaspoon, salt and pepper are poured into the cavity. 0.5 kg of zucchini is peeled and the seeds are removed. Crumble into small pieces and saute a little with three chopped onions in sunflower oil.

The components are combined with tomato pulp and stirred. The result is a filling that fills all the tomatoes. Grind 150 grams of hard cheese through a grater and distribute it on top.

The “barrels” are placed in an oven preheated to 180° for half an hour. It is important to wait until the cheese has completely melted.

Zucchini lasagna

Components:

zucchini – 700 gr.;
chicken fillet – 350 gr.;
tomatoes – 2 pcs.;
mozzarella – 150 gr.;
cottage cheese – 150 gr.;
bell pepper – 70 gr.;
dill – 1 bunch;
olive oil – 1 tbsp. l.;
salt;
seasonings

Sequencing:

The vegetable is washed, peeled and seeds cut out. Chop into thin slices and place on the bottom of the mold. It is pre-coated with fat.
The tomatoes are cut into thin strips and distributed on top.
Pre-boiled meat is chopped into slices and placed on top of the tomatoes.
The pepper is washed, cored and chopped into half rings. They are thrown onto chicken meat.
The next layer is curd mass. Combine cottage cheese with finely chopped dill.
Then the vegetable, passed through a grater with large holes, is placed, salted and seasoned.
The final layer is cheese, evenly distributed.
The container is baked in an oven preheated to 180 degrees for half an hour.

Paste

1 zucchini and 1 carrot are divided into long strips using a Korean grater. One onion is chopped into bars and sautéed in oil until golden, add a pinch of salt and sand, and mix.

Vegetables are sautéed separately. Place on a plate in layers.

Zucchini baked with eggplants

List:

zucchini – 2 pieces;
onion – 1 head;
eggplants – 2 pieces;
tomatoes – 3 pcs.;
bell pepper – 1 pc.;
salt.

Recipe:

Zucchini and eggplants are cut into circles, salted and allowed to stand for half an hour.
Prepare the sauce - place oil in a saucepan and fry finely chopped onion until translucent.
Add grated tomatoes, chopped pepper, and salt.
Place mugs sequentially into a baking container and pour sauce over them.
Finally, sprinkle with lemon juice and place in the oven to bake.

Zucchini-pineapple salad

Components:

zucchini – 2 pcs.;
cheese – 150 grams;
canned pineapples - 1 can;
corn – 100 gr.;
salt.

Step-by-step recipe:

The fruits are washed and chopped into cubes. Sauté in oil until softened.
Cheese is cut into squares, pineapples into triangles.
Combine all the ingredients in a salad bowl, sprinkle with sweet corn, pour over oil, and salt. Salad ready.

Zucchini soufflé

Components:

zucchini – 2 pcs.;
milk – 3 tbsp. l.;
semolina – 2 tsp;
egg – 1 pc.;
butter;
salt.

Step-by-step recipe:

Vegetables are cut into cubes and stewed in a frying pan, adding a small amount of water.
Then pour in milk and semolina and mix.
Leave the mixture until it cools.
Beat in an egg, add a slice of butter and use a blender to puree the mixture.
Silicone molds are greased with oil, the dough is laid out in portions and placed in the oven for 20 minutes at a temperature of 180 degrees.

Boats with cottage cheese

Components:

zucchini – 3 pieces;
cheese – 100 gr.;
cottage cheese – 250 gr.;
onion – 1 head;
garlic – 2 teeth;
egg – 1 pc.;
salt;
seasonings;
parsley.

Sequencing:

The vegetable is cut lengthwise and the contents are removed.
For the filling, cottage cheese is combined with chopped parsley, garlic and egg. Salt, add seasonings and mix.
Each piece is filled with the mixture and sprinkled with cheese on top.
Place in the oven to bake for 45 minutes at 170 degrees.

Unusual pizza

This dish is great for a snack.

What you will need:

zucchini – 2 pcs.;
milk – 20 ml;
flour – 5 tbsp. l.;
low-fat sour cream – 500 ml;
butter – 50 gr.;
egg – 1 pc.;
hard cheese – 153 grams;
chicken breast – 200 gr.;
tomato – 1 pc.;
salt;
greenery.

Step-by-step recipe:

Boil the chicken.
The zucchini is put through a grater, the mixture is salted and left to release its juice.
Grind with eggs, herbs, add flour.
The baking container is coated with oil and sprinkled with crackers.
The resulting dough is distributed over the bottom in a 1 cm layer.
Lay out the meat, cut into cubes, and tomato circles.
Grate the cheese and sprinkle it on top.
Place in an oven preheated to 180 degrees for half an hour.

Zucchini rolls in the oven

This simple, low calorie dish will be a real surprise. It prepares quickly - in just 25 minutes.

Components:

zucchini – 250 gr.;
garlic – 1 tooth;
cottage cheese – 100 grams;
dill – 1 bunch;
salt.

Recipe:

We wash the fruits and cut them into thin slices.
Place the strips on a baking sheet lined with parchment.
Turn on the oven at 180 degrees.
Bake for a quarter of an hour.
At that time, let's start preparing the filling. To do this, finely chop the greens, chop the garlic, combine everything with cottage cheese and salt.
Cool the baked plates, distribute the mass over them and carefully roll them into a roll.

Diet zucchini rolls can be supplemented with meat and rice.

Zucchini casserole

The process will take 1.5 hours. Calorie content is only 15 kcal.

Components:

zucchini – 1 kg;
cabbage – 300 gr.;
hard cheese – 300 grams;
garlic – 2 teeth;
sour cream – 2 tbsp. l.;
dill – 1 bunch;
egg – 3 pcs.;
semolina – 2 tbsp. l.;
sunflower oil;
salt.

Recipe:

Grind the vegetable through a fine grater, immerse it in a bowl and leave so that unnecessary liquid is released.
Shred the cabbage.
Grate the cheese on a coarse grater and pass the cloves through a garlic press.
Drain the liquid, add cabbage, cheese, garlic, finely chopped herbs, semolina to the vegetable, and beat in the eggs. Season everything with sour cream.
Let the mixture sit until the cereal swells.
Add a little salt, a couple of pinches will be enough.
Turn on the multicooker to the “baking” mode. Lubricate the container with oil.
As soon as the semolina swells and all the liquid is absorbed, transfer the mixture into a bowl. Gently level it using a spatula.
Cook for exactly 1 hour.

Serve the zucchini and cabbage dish without sauce so as not to increase the calorie content. You can wash it down with fermented baked milk. You can also make pumpkin and zucchini casserole.

Dietary dish of zucchini and chicken breast “Roulets”

2 zucchini or zucchini;
1 chicken breast;
ripe tomato;
100 g sour cream;
100 g cheese;
3 cloves of garlic;
a pinch of pepper;
salt to taste.

Calorie content: 154 kcal.

These original dietary zucchini are prepared in the oven. The rolls look appetizing and festive, so there is no shame in serving them to guests on the holiday table. They will be appropriate as an everyday dish, provided that weight loss has already been accomplished and all that remains is to maintain the result. In general, this is not an option for a strict diet, but a recipe for PP with zucchini and chicken. Watch the video on how to prepare it.

Secrets for preparing dietary dishes

It is better to choose vegetables with dark green skin. You can’t add too much salt to the dish, otherwise you might throw it away. Adviсe:

stew vegetables in their own juice;
if the zucchini is young, do not cut off the skin;
combine with different vegetables and meat products, fish, the taste will be richer and more interesting.

Zucchini is a fairly versatile vegetable; many dishes are prepared with it. You can surprise even a gourmet with an interesting dietary recipe. Light, low-calorie dishes are suitable not only for weight loss, but also for people with gastrointestinal diseases. Here you can see how to prepare rolls:

Dish of zucchini and eggplant “Mediterranean stew”

eggplant;
zucchini;
carrot;
turnip onion;
large bell pepper;
2 tomatoes;
3 cloves of garlic;
2 tbsp. l. olive oil;
salt, “Italian herbs” or “French herbs”.

Calorie content: 88 kcal.

If you're looking for the healthiest zucchini dishes possible, learn how to make this vegetable stew. It contains many vitamins that will charge the immune system for a long time to come. This dietary zucchini dish is prepared in the oven at 180 degrees. Do not cover it with foil on top - there will be a lot of juice. Just bake on an open baking sheet.

Peel and cut the zucchini into small cubes.
Do the same operation with carrots.
Chop the eggplant into cubes without peeling the skin.
Salt the eggplant cubes, stir and let sit for 15 minutes.
After this, they need to be rinsed under running cold water.
Mix all the prepared vegetables, add salt and oil.
Place them on a baking sheet, spreading them over the entire surface.
Place in the oven for 30 minutes. (They need to be stirred twice during the baking process).
Peel the onion and chop into half rings or quarter rings.
Remove the seeds from the bell pepper and chop into squares.
Cut the tomatoes into small cubes.
Finely chop the garlic with a knife.
Remove the baking sheet after the specified time and add the remaining ingredients to it.
Salt, pepper, sprinkle with spices and mix.
Place the dish back in the oven and cook for 40 minutes, stirring 2-3 times.

Zucchini and cauliflower casserole in the oven

1 small head of cauliflower;
1 medium young zucchini;
2 pcs. onions;
3 tbsp. l. vegetable oil;
salt, ground black pepper, paprika, cayenne pepper.

Calorie content: 79 kcal.

This dietary dish of zucchini and cauliflower is very simple, but it turns out tasty and, most importantly, healthy. It is ideal for carbohydrate diets and as a vegetable addition to protein ones. There are very few calories, and thanks to the spices, the taste is unusual and pleasant.

Wash the cauliflower and separate into florets.
Boil it in salted water for 5 minutes, drain.
Cut the onion into half rings and lightly sauté in a frying pan in oil.
Peel the zucchini and cut it into cubes.
It can also be lightly simmered in a frying pan, flavored with spices.
Grease a baking sheet with oil and place the cauliflower on the bottom.
Sprinkle paprika and black pepper on top.
Place a layer of onion on top of the cabbage.
Then add a layer of zucchini.
Place in an oven heated to 170 degrees.
Bake for 15 minutes.

Diet ratatouille

Such a dietary masterpiece as ratatouille is incredibly tasty and healthy. It is a vegetable stew, which, in addition to zucchini, also includes eggplant. You will need: 3 small young zucchini, 1 large blue one, 2 tomatoes, half a red and the same amount of green bell pepper, olive oil (50 ml), 3 sprigs of basil, a little salt. Two zucchini need to be cut in half and then turned into flat longitudinal plates. The third zucchini should be cut into cubes, like eggplants with tomatoes and peppers. Season the chopped vegetables with olive oil and stir. Add chopped basil to the mixture. Place a spoonful of the resulting stew on each strip of zucchini and roll it up. Place the finished appetizer on a plate. Eat ratatouille hot.

How to cook delicious stewed dietary zucchini

If you need to stew the zucchini without adding other ingredients, use a saucepan. Cut the vegetable without peel (it works better into cubes). Place them in a saucepan and cover with cold water. The water should not reach the top of the vegetable filling. It will boil down and there will be enough water.

If you can use salt and spices, then your diet dish with zucchini will be quite rich and aromatic. Suitable for it: paprika, suneli hops, herbs from the Mediterranean countries. If you can add greens, it will be even tastier.

Simmer covered with a lid over low heat. Usually 40 minutes after boiling is enough. Bon appetit!

Although simple, it is very tasty!

Do you want to please your family with a hearty and healthy breakfast? Prepare dietary zucchini pancakes. Among the many recipes, the most delicious is the combination of zucchini with other vegetables: potatoes, carrots, onions and garlic. In this case, the zucchini will be the predominant ingredient, and the rest will be auxiliary. Potatoes will add expressive texture and firmness to the pancakes, onions and garlic will make the taste more rich and original. You can also add fresh or dried herbs to the dough - dill and parsley. It is best to grate vegetables so that the dish does not turn out watery and does not absorb too much oil when frying.