Dietary zucchini dishes: 15 simple recipes

Zucchini is a low-calorie, inexpensive and vitamin-rich product. The fruit is widely used for preparing a variety of dietary dishes. It is often used in diets. Zucchini has virtually no contraindications. Recommended for use by people with stomach ulcers and gastritis.

3 Secrets for preparing dietary dishes

4 Interesting zucchini recipes from a food blogger

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.

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Recipes

Zucchini has universal qualities; it can be combined with any set of products. The fruits are prepared in different ways: steamed, baked, boiled, stewed, and young zucchini becomes an ingredient for both salad and lunch.

We bring to your attention the most popular step-by-step recipes for zucchini dishes that can be prepared at a fast pace.

In the oven

Fruit mugs cooked in the oven with the addition of aromatic herbs are suitable as a light, simple snack.

Ingredients:

2 medium-sized young zucchini;
a mixture of aromatic herbs: basil, oregano;
hard cheese;
several sprigs of parsley;
garlic powder.

Preparation:

Cut the fruit into circles 2 cm thick.
In a stone mortar, grind a mixture of aromatic herbs, garlic powder along with salt.
Rub the zucchini with the resulting mixture and sprinkle with olive oil.
Place the mugs on a baking sheet and sprinkle with cheese and parsley.
You need to further bake in the oven for about 40 minutes at 180 degrees.

In a slow cooker

Zucchini can be served as an independent dish.

Ingredients:

1 zucchini;
3 tomatoes with thick skin;
garlic, onion, parsley;
a little sour cream.

Preparation:

Cut the zucchini into pieces, chop the onion, cut the tomatoes into slices, and grind the garlic to a thick paste.
Pour oil into the bottom of the multicooker pan, and in the “Baking” mode, simmer the zucchini and onions until softened.
Add tomatoes, garlic pulp, parsley and salt.
If desired, add a little low-fat sour cream.
We wait for the signal about the end of the mode on the multicooker, turn on “Heating” and bring the dish to readiness.

In the microwave

Ingredients:

zucchini - 2 pcs.;
garlic clove;
cheese 150 g;
sour cream;
salt and pepper to taste.

Preparation:

Cut the zucchini into thin slices, grind the garlic to a pulp, grate the cheese.
Season the slices with a little salt, pepper, and rub the garlic on top.
Place the vegetables on a tray, grease each slice with sour cream, and sprinkle with grated cheese.
Cook on medium power in the microwave for 15 minutes.

Zucchini with champignons and onions

Ingredients:

zucchini - 1 pc.;
vegetable oil;
champignons - 200 g;
khmeli-suneli;
salt to taste;
onion - 1 pc.

Preparation:

Cut 200 grams of zucchini into thin slices and fry in vegetable oil.
Separately, fry 200 grams of champignons along with onions, add salt, and throw in a pinch of suneli hops.
All that remains is to combine the vegetables with mushrooms and onions on a platter.

Zucchini pancakes

Ingredients:

1 zucchini;
1 egg;
skim cheese;
flour;
salt.

Preparation:

You need to stock up on 1 zucchini, an egg, half a pack of low-fat cottage cheese, salt and flour.
Grate the peeled zucchini on a coarse grater.
The resulting mass is too watery, squeeze out the excess liquid.
Beat in the egg, add cottage cheese, a little salt and a handful of flour.
Place the pancakes in a frying pan with a ladle and fry until golden brown.

Zucchini casserole

Ingredients:

Zucchini soup

Ingredients:

onion - 1 pc.;
zucchini - 1 pc.;
flour;
ginger;
greenery.

Preparation:

Fry the chopped onion in a frying pan along with the zucchini cubes.
Bring the vegetables until soft, then add apple cider vinegar.
Heat the flour in a frying pan until the aroma appears, gradually pour in the broth.
Dip vegetables from the pan into the liquid and boil.
Add chopped protein, ginger and herbs to the soup.

Zucchini soup

Ingredients:

zucchini - 1 pc.;
potatoes - 1 pc.;
carrots - 1 pc.
Provençal herbs;
cheese.

Preparation:

In 3 cups of vegetable broth, bring chopped vegetables (1 zucchini, potato and carrot) until soft.
Add a glass of milk and then puree with a blender.
Season the dish to taste with a pinch of chopped aromatic herbs and grated sharp cheese.

Soup with zucchini and mushrooms

Ingredients:

porcini mushrooms - 80 g;
milk - 100 ml;
zucchini - 1 pc.;
potatoes - 2 pcs.;
carrots - 2 pcs.;
tomatoes - 2 pcs.;
greenery.

Preparation:

Boil about 80 g of porcini mushrooms in water.
Separately, add 100 ml of milk to a liter of water and boil.
Dip the mushrooms into boiling water with milk, add chopped vegetables: 1 zucchini, a couple of potatoes, carrots and tomatoes.
A couple of minutes before readiness, add salt and sprinkle with any chopped herbs.

Squash caviar

Ingredients:

carrots - 1 pc.;
zucchini - 2 pcs.;
bell pepper - 1 pc.;
onion - 1 pc.;
salt to taste.

Preparation:

Pour water into a saucepan, put it on the fire, bring to a boil.
Throw chopped carrots, zucchini and bell peppers into boiling water.
First, remove the seed chamber from the pepper, and clean the zucchini from the peel and seeds.
To add a bright taste, fry the onion in a frying pan.
We pass all the vegetables through a meat grinder or chop them using a blender.
Pour the caviar back into the pan, add salt and add chopped garlic.
Boil until excess moisture evaporates.
You can also roll caviar into jars for the winter.

Baked zucchini

Ingredients:

zucchini - 2 pcs.;
olive oil.

Preparation:

For baking, cut young fruits into slices or circles.
Using a soft brush, brush the vegetables with olive oil.
Place the mugs on a wire rack, which we place in a preheated oven and cook until soft.

Stewed zucchini

Ingredients:

zucchini - 1 pc.;
onion - 1 pc.;
pepper - 1 pc.;
carrots - 1 pc.;
salt and pepper to taste.

Preparation:

For one zucchini you will need two tomatoes, one onion, one pepper and one carrot.
Onions, peppers and carrots are simmered in a frying pan.
Place fried vegetables and diced zucchini into the pan.
Fill with water and boil.
Fry the flour in a frying pan, dilute with water, add chopped tomatoes, salt and pepper.
Pour the tomato mixture into the stewed vegetables, bring to a boil, and leave to simmer.

Zucchini with minced meat

Ingredients:

zucchini - 2 pcs.;
veal - 400 gr;
salt and pepper to taste;
cheese - 100 gr.

Preparation:

Cut the young vegetables into 4 parts, scoop out the middle with the seeds with a spoon to make barrels.
For the filling, mix lean veal, salt and pepper.
Fill the zucchini with the prepared minced meat.
Place in the oven for 45 minutes, sprinkle with grated cheese.

Porridge with zucchini

Ingredients:

half a zucchini;
carrots - 1 pc.;
mushrooms;
greenery;
salt to taste;
rice;
milk - 150 g.

Preparation:

Half the zucchini is cut, mixed with grated carrots, fried mushrooms and herbs.
The mixture is salted and some is placed in a saucepan.
Place the washed rice on the vegetables, and again the vegetable layer.
Fill everything with hot water and cook for 10 minutes.
Pour in 150 g of milk and bring to a boil.

Zucchini with chicken

Ingredients:

chicken fillet - 300 g;
ground black pepper;
tomatoes - 2-3 pcs.;
carrots - 1 pc.;
garlic - 1 clove.

Preparation:

Fry the diced chicken fillet in a frying pan until golden brown, sprinkle with a pinch of pepper mixture.
We cut the zucchini into cubes, the tomato into slices, grate the carrots, and chop the garlic clove.
Place vegetables on top of the fried chicken, add salt and a little paprika, and cook until done.

Zucchini cutlets

Ingredients:

zucchini - 6 pcs.;
potatoes - 2 pcs.;
2 eggs;
onion;
half a glass of flour;
salt.

Preparation:

Grate the zucchini and leave on a sieve.
Mix zucchini with boiled grated potatoes, chopped onions, eggs, flour, and salt.
Form cutlets with wet hands and fry in a small amount of oil.

Vegetable stew with zucchini

Ingredients:

zucchini - 2 pcs.;
cauliflower;
White cabbage;
bell pepper - 1 pc.;
carrots - 1 pc.;
tomatoes - 2-3 pcs.;
greenery;
salt and pepper to taste.

Preparation:

Cut the zucchini into cubes.
Divide the cauliflower into florets and finely chop the white cabbage.
Cut the onion into half rings, remove the seeds from the bell pepper and cut it too.
Grate the carrots, chop the tomatoes, add herbs.
Place all the vegetables in a deep container, fill with water, salt and pepper, throw in a bay leaf.
The stew should simmer over low heat for about an hour.

Stuffed zucchini

Ingredients:

zucchini - 2 pcs.;
onion - 1 pc.;
garlic - 1 clove;
Champignon;
chicken fillet;
corn;
greenery;
cheese.

Preparation:

Cut the fruit lengthwise, remove the pulp, leaving the walls 6 mm.
Using a pastry brush, grease the molds and place in the oven for 20 minutes.
In a frying pan, fry chopped onions with garlic, chopped champignons and chicken.
Fill the stuffed zucchini with the mixture, sprinkle corn, chopped herbs and cheese on top.

Zucchini paste

Ingredients:

zucchini - 1 pc.;
onion - 1 pc.;
carrots - 1 pc.;
salt and sugar

Preparation:

For a vegetable side dish, take zucchini, an onion, a couple of carrots, salt and sugar.
We grate zucchini and carrots with long threads on a special grater.
Fry the chopped onion in a frying pan, sprinkle with a pinch of salt and sugar, stir.
Separately fry the prepared vegetables.
Place the ingredients of the dish in layers on a plate.

Zucchini with eggplant

Ingredients:

zucchini - 2 pcs.;
eggplants - 2 pcs.;
salt to taste;
onion - 1 pc.;
tomatoes
bell pepper - 1 pc.

Preparation:

Cut the zucchini and eggplant into circles, add salt, and leave for a while.
For the sauce, cook the chopped onion in a hot frying pan until translucent.
Add grated tomatoes, chopped bell pepper, a little salt and pepper.
Place the mugs of vegetables in the mold one by one and pour the sauce over them.
Sprinkle with vegetable oil and bake in the oven.

Zucchini Lasagna

Ingredients:

300 grams of minced chicken;
400 grams of zucchini;
egg;
tomato paste;
onion; carrot;
yogurt;
hard cheese;
salt and pepper.

Preparation:

Fry 300 grams of minced meat in oil, grated carrots, chopped onions, a couple of tablespoons of tomato paste, salt and pepper.
Cut the zucchini into thin strips and place in a fireproof dish.
Place some minced meat fried with tomatoes on top of the vegetables.
In a separate container, beat the yogurt with the egg, add salt, and pour over the meat.
We repeat the layers several times, sprinkle grated cheese on top, and bake.

Zucchini with garlic

Ingredients:

zucchini - 1 pc.;
cheese - 100 g;
garlic clove;
salt to taste;
sour cream.

Preparation:

Cut vegetables into slices.
Prepare a mixture of grated cheese, sour cream, a little chopped garlic and salt.
Place the vegetable mugs on a baking sheet, grease with the garlic mixture, and bake in the oven until golden brown.

Dukan zucchini muffins in the microwave

Ingredients:

30 grams of finely grated zucchini;
2 tbsp oat bran;
1 egg;
2 tbsp. low-fat milk;
1 gram of baking powder or soda;
a pinch of salt.

Preparation:

Bring the vegetable pulp to softness in the microwave.
Separately, beat the egg with bran, milk, salt, baking powder and zucchini.
Transfer the mixture into a cup and cook for no more than 2 minutes in the microwave.

Diet borscht with zucchini

Ingredients:

chicken breast - 300 g;
beets - 1 pc.;
cabbage;
onion - 1 pc.;
carrot - 1 pc.;
zucchini - 2 pcs.;
bell pepper; - 1 PC.
tomatoes - 2 pcs.

Preparation:

Boil the chicken breast along with the beets in a saucepan.
Shred the cabbage, grate the carrots, cut the onions, zucchini, bell peppers, and tomatoes.
Remove the beets from the broth, cool, and grate. Add pepper and cabbage to the broth.
In a frying pan we make the dressing: fry onions, carrots, tomatoes, boiled beets, add salt.
Place zucchini, chopped garlic and dressing into the pan.

Zucchini salad with pineapple

Ingredients:

zucchini - 2 pcs.;
salt to taste;
cheese;
canned pineapple.

Preparation:

Cut the zucchini into rings, add salt, and fry until soft.
Cut hard cheese into rectangles, canned pineapples into triangles.
On a plate, place zucchini rings, pineapples, and cheese in random order.
Sprinkle sweet corn on top, season with olive oil, salt and pepper.

Chicken breast with zucchini

Ingredients:

zucchini - 2 pcs.;
oil;
salt to taste;
garlic - 1 clove;
chicken breast;
cheese.

Preparation:

Cut the zucchini into long slices, grease with oil, salt, and cook until soft in the oven.
Marinate thin slices of chicken breast in garlic and salt.
Place strips of meat and cheese on the vegetables and brush with paprika sauce.
We make rolls, fasten with toothpicks, and bake.

Fried zucchini

Ingredients:

zucchini - 1 pc.;
salt to taste;
flour;
seasonings;
ground red pepper.

Preparation:

Cut the vegetables into circles, add salt and squeeze.
Mix flour, seasonings, a pinch of nutmeg and ground red pepper in a separate bowl.
Dip the zucchini in breading and fry in oil until softened.

Mushrooms with zucchini

Ingredients:

champignons - 500 g;
onion - 1 pc.;
carrots - 1 pc.;
zucchini - 2 pcs.;
sour cream;
garlic - 1 clove.

Preparation:

Fry small champignons in a frying pan, add chopped onion along with grated carrots.
After the onions and carrots are browned, you can add diced zucchini to the frying pan.
Stir, season with a couple of spoons of sour cream.
Salt and pepper, simmer until tender, add garlic and cheese if desired.

Pancakes with zucchini

Ingredients:

2 eggs;
milk;
salt and sugar;
a glass of flour;
vegetable oil;
onion - 1 pc.;
two zucchini;
ground black pepper;
cheese - 150 g.

Preparation:

Pancake dough: beat 2 eggs, sugar and salt in 2 glasses of milk, mix in a little vegetable oil and a glass of flour.
We bake thin pancakes.
For the filling: fry chopped onion, a couple of small zucchini in vegetable oil, add salt and pepper, add grated cheese.
Place the filling in the middle of each pancake and fold it in half.

Zucchini soufflé

Ingredients:

zucchini - 2 pcs.;
salt to taste;
milk - 3 tablespoons;
semolina - 2 teaspoons;
egg - 1 pc.;
butter.

Preparation:

Simmer the chopped zucchini in water, add some salt, pour in 3 tablespoons of milk, 2 teaspoons of semolina.
Let the mixture cool, beat in the egg, add a piece of butter, and puree with an immersion blender.
Grease silicone molds with oil and lay out the soufflé.
Place the dish in a steamer for 20 minutes.

Zucchini cake

Ingredients:

zucchini - 2 pcs.;
chicken eggs - 5 pcs.;
salt and pepper to taste;
flour;
sour cream;
garlic - 1 clove;
tomatoes - 2 pcs;
greenery;
cheese.

Preparation:

Grate a kilogram of zucchini on a coarse grater and squeeze.
Beat in 5 chicken eggs, salt and pepper, add flour, bring the dough to the consistency of sour cream.
Fry the cakes in a frying pan.
For the cream, mix sour cream, grated garlic, salt and pepper.
For the filling, cut tomatoes into slices, chop herbs, grate cheese.
We fold the cake: grease each cooled cake with cream, lay out the filling on top, repeat the layers.

Zucchini pizza

Ingredients:

400 grams of zucchini;
3 eggs;
greenery;
baking powder;
tomatoes - 2 pcs.

Preparation:

Grate 400 grams of vegetables, mix in 3 eggs, dill, salt, herbs, baking powder.
Line a baking sheet with parchment paper and pour out the dough.
Place the tomatoes cut into circles on top.
Bake in the oven, sprinkle with grated cheese.

Zucchini pancakes

Ingredients:

zucchini - 2 pcs.;
salt;
soda;
egg - 1 pc.;
flour.

Preparation:

Grate any number of zucchini on a fine grater.
Drain the liquid
Combine with salt, soda, egg and flour.
Fry potato pancakes in vegetable oil for a minute on each side.

Salad with raw zucchini

Ingredients:

Preparation:

Mix thinly sliced zucchini with tomato slices in a salad bowl.
Add chopped herbs, salt, ground pepper, garlic.
Season the salad with kefir.

Olivier with zucchini

Ingredients:

0.6 kg zucchini;
500 grams of boiled chicken;
green pea;
pickle;
carrots - 1 pc.;
salt and pepper to taste;
sour cream.

Preparation:

Ingredients: 0.6 kg of zucchini, 500 grams of boiled chicken, green peas, a couple of pickles and boiled carrots.
Zucchini is sliced and baked in the oven.
All vegetables are cut, mixed, salted and peppered.
For dressing use low-fat sour cream or yogurt.

Baked zucchini boats

Ingredients:

onion - 1 pc.;
carrots - 1 piece;
minced meat - 300 g;
tomatoes - 3 pcs.;
greenery;
salt and pepper to taste;
cheese - 150 g.

Preparation:

For the filling, fry the onion with carrots and minced meat until tender, add tomato slices, herbs, salt and pepper.
We take out the middle of the zucchini so that they resemble boats.
Place in boiling water and cook until soft.
Place the prepared forms on a baking sheet and fill with minced meat.
Cook in the oven, sprinkle the boats with grated cheese.

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.

Pancakes with sour milk

To prepare yogurt pancakes with dietary zucchini according to our recipe, you will need: 100 g of sifted flour, 1 large young zucchini, 50 ml of refined sunflower oil, 1 raw chicken egg, 150 ml of yogurt, a small bunch of fresh dill, a few green onions, pepper and salt to taste.

Recipe. Wash the greens and vegetables and dry thoroughly. Grate the zucchini on a coarse grater without further squeezing the juice. Finely chop the onion and dill. In a cup, beat the egg with a broom, add salt and pepper the product while doing so. Then pour in the yogurt and add flour. Mix everything well so that the mass is homogeneous. Add vegetable oil to the mixture, add herbs with grated zucchini, mix again. Now all that remains is to grease the frying pan with oil, heat it up and fry the pancakes. The dough should be spooned out and cooked until golden brown on both sides. It is advisable to serve the dish with low-fat sour cream.

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.

Is it possible to lose weight on zucchini?

On a zucchini diet, you can get rid of 2 to 6 kg of excess weight without harm to your health. The vegetable is low in calories, rich in potassium, calcium, iron, sulfur, phosphorus, magnesium, and vitamins.

It is very good to use raw fruits to lose extra pounds, which also perform other useful functions:

cleanse blood vessels and eliminate excess cholesterol
restore water-salt metabolism
removes excess fluid from the body, fights cellulite
In addition to weight loss, eating zucchini normalizes the gastrointestinal tract, strengthens the heart muscle, and helps in the treatment of diabetes.

The diet is well tolerated, as it is tasty, healthy and completely safe for health.

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Fasting diet rules

The zucchini diet is very popular and widespread.

For weight loss to be effective, you must adhere to some rules:

It is best to follow a zucchini diet in late summer - autumn.
Since zucchini is a low-calorie product, you can eat up to 1.5 kg of it per day. In this case, extra pounds will not appear. The more zucchini you eat, the more weight you lose, so you don’t need to limit yourself.
The portion should be small (300-350g), eat frequently (5-6 times a day), and under no circumstances should you be hungry.
If you are overweight, it is recommended to drink fresh zucchini juice.
If you are following a zucchini diet, the consumption of sausage, smoked products, sweets, bread, alcoholic beverages, and coffee is prohibited.
The diet requires compliance with the drinking regime. Liquids should be consumed up to 2 liters (water, herbal tea). You are also allowed to drink kefir and low-fat yogurt.

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).

Stuffed version

Stuffed diet zucchini baked in the oven is quite popular among healthy eating enthusiasts. Also known as "boat". A special 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 there is only one algorithm for forming a boat, based on the following simple rules:

The boats according to the recipe, how to bake a diet zucchini in the oven, are ready. After this, you need to prepare the filling. There are several basic recipes:

After or during cooking, the filling is carefully placed inside the boat. To add a piquant taste, it is recommended to sprinkle with a small amount of grated cheese. Bake in an oven preheated to 180°C for 35–40 minutes. Bon appetit!

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.

Zucchini smoothie

Smoothies are becoming increasingly popular among healthy eating enthusiasts. The thick drink consists mainly of various fruits, vegetables, and berries. It is low in calories and rich in nutrients. A diet smoothie made from zucchini with the addition of cucumber is considered an excellent alternative to salad. For preparation you will need:

Cooking lasts 10 minutes. The zucchini is washed, peeled, and cut into small pieces. The same procedures should be done with cucumbers. Dill is chopped. Lemon juice is squeezed out.

Equipment you will need is a blender with a tall bowl. The prepared ingredients are placed inside. Honey is added. The contents are filled with water to the level of the vegetables and mixed until smooth.

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 replace some ingredients with others. The main thing is to show your imagination. Bon appetit!

IMPORTANT! Informational article! Before use, you should consult a specialist.

Source

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.

Medicinal properties of vegetables

The fruits contain a sufficient amount of mineral salts necessary for the chemical reactions occurring in the human body that occur during the assimilation of food. The product also contains microelements and vitamins.

The fruit has a positive effect on the functioning of the gastrointestinal tract, without causing irritation of the mucous membrane, stimulates the liver, and helps with pancreatitis. Produces a laxative effect and improves protein absorption.

Zucchini helps remove unnecessary fluid and toxins from the body, and lowers cholesterol levels. They are indicated for food poisoning. The product is also recommended for consumption in case of cholecystitis, it relieves bile stagnation.

The vitamins contained in the vegetable increase immunity and prevent aging. Potassium, magnesium and iron are involved in the prevention of cardiovascular pathologies. Zucchini helps remove salts and is beneficial for joint diseases.

The fruit is recommended for consumption for patients suffering from diabetes.

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.

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.

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!

Eating right can be delicious

If someone doesn't like zucchini, it's simply not cooked correctly. By itself, this vegetable does not have a distinct taste. This is its advantage and at the same time a disadvantage. If you do not take this feature into account, the resulting dish may turn out bland and watery. It is this mistake that leads to the fact that some people do not like zucchini.

To make vegetables a favorite in your family and arouse the appetite and delight of your family, follow these little tricks.

What is recommended	What does it give
Hide vegetables in meat.	Zucchini goes well with poultry, minced meat, and any meat.
Do not cook the zucchini until it becomes mushy.	In a stew, the vegetable should be cooked, but not too soft.
Use spices.	They enhance the taste of dishes, making it richer.

Zucchini adds juiciness and tenderness to minced meat, so add it to cutlets or filling for pasties. No one will understand that there are vegetables hidden in such a delicious dish. And even avid meat eaters will gobble them up with gusto.

Dietary zucchini recipes are recommended not only for those who want to lose weight or monitor their health. They are necessary for children from the very first feeding, people with unstable digestion or various diseases, for example, diabetics.