Tag Archive: Zucchini


Oven Baked Zucchini Fritters

MAKES: 12    PREP: 20 min  COOK: 25 min

Ingredients

  • 1 ½ lb. zucchini (about 3), grated
  • 2 large eggs
  • 1 onion, minced
  • 1 cup. almond flour
  • 3 tbsp. fresh chives, finely chopped
  • ½ tbsp. garlic powder
  • Cooking fat
  • Sea salt and freshly ground black pepper

Preparation

  1. Preheat your oven to 400 F.
  2. Squeeze any extra moisture out the shredded zucchini and pat it try – really try to get as much liquid out as possible.

To make sure the fritters get properly crispy, be very aggressive about squeezing water out of the zucchini. Often it helps to shred them, sprinkle them with salt, and then let them sit for a minute or two to draw the water out. Then you can squeeze the shreds with your hands or in a cheesecloth (you might be surprised at the amount of water one zucchini can produce!). This helps avoid any potential sogginess and give you that nice crispy edge to the tops.

  1. Combine all the ingredients in a large bowl, season to taste, and stir until everything is well combined.
  2. Grease each muffin tin, and fill each cup with an equal amount of the zucchini mixture.
  3. Place in the oven and bake for about 25 minutes.
  4. Serve warm with your favorite topping: pulled pork, shredded beef, pulled chicken, or even beef patties.

Fritters preparation

 

Pork and Green Chile Stew

  • Makes: 8 servings
  • Serving Size: 1 1/2cup
  • Carb Grams Per Serving: 34

Ingredients

  • 4 fresh poblano chile peppers* or 2 green sweet peppers
  • 1 1/2 pounds lean boneless pork shoulder
  • 3 cups chopped onion
  • 1/4 cup finely chopped fresh jalapeno pepper*
  • 6 cloves garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon dried oregano, crushed, or 1 1/2 teaspoons snipped fresh oregano
  • 1 1/2 pounds red potatoes, cut into 1-inch pieces
  • 3 medium zucchini, halved lengthwise and cut into 1/2-inch-thick slices
  • 1 10 – ounce package frozen whole kernel corn, thawed
  • 1/2 cup snipped fresh cilantro
  • Lime wedges (optional)

Directions

  1. Preheat oven to 425 degrees F. Line a baking sheet with foil. To roast poblano or sweet peppers, halve peppers and remove stems, seeds, and membranes.* Place peppers, cut sides down, on prepared baking sheet. Roast about 20 minutes or until skins are bubbly and browned. Wrap peppers in the foil; let stand for 20 to 25 minutes or until cool enough to handle. Using a paring knife, pull the skins off gently and slowly. Coarsely chop peppers. Reduce oven to 325 degrees F.
  2. Trim fat from pork. Cut pork into bite-size pieces. In a Dutch oven, combine roasted peppers, pork, onion, jalapeno pepper, garlic, salt, and dried oregano (if using). Cover and bake in the 325 degree F oven for 45 minutes.
  3. Stir in potatoes. Cover and bake for 30 minutes. Stir in zucchini and corn. Cover and bake about 15 minutes more or until pork and vegetables are tender. Stir in cilantro and fresh oregano (if using). If desired, serve stew with lime wedges. 8 (1-1/2-cup) servings.

Tip

  • *Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 269 cal., 6 g total fat (2 g sat. fat), 55 mg chol., 377 mg sodium, 34 g carb. (5 g fiber), 22 g pro.

Diabetic Exchanges

Vegetables (d.e): 2; Lean Meat (d.e): 2; Starch (d.e): 1.5

 

Prep Time: 30 mins

Cook Time: 25 mins

Total Time: 55 mins

Servings: 8

Ingredients

  • 1 tablespoon oil, olive
  • 1 medium onion(s), chopped
  • 1 stalk(s) celery, sliced
  • 1 medium carrot(s), chopped
  • 1 teaspoon garlic, minced
  • 3 can(s) broth, chicken, less sodium, 14 ounces each
  • 2 cup(s) squash, butternut, cut-up, peeled, and seeded
  • 14 1/2 ounce(s) tomatoes, fire-roasted, diced, or diced tomatoes, undrained
  • 1 can(s) beans, white kidney, 15-19 ounces, rinsed and drained
  • 1 small zucchini, halved lengthwise and sliced
  • 1 cup(s) broccoli florets
  • 1 tablespoon oregano, fresh, or 2 teaspoons dried oregano, crushed
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper, black
  • cheese, shredded Parmesan

Recipe Tip:

Slow Cooker Version: Omit olive oil. In a 3 1/2- to 4-quart slow cooker combine onion, celery, carrot, garlic, broth, squash, tomatoes, beans and dried oregano (if using). Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If using low-heat setting, turn cooker to high-heat setting. Add zucchini, broccoli, fresh oregano (if using), salt and pepper. Cover and cook 30 minutes more. Serve as above.

Preparation

  1. In a 4-quart Dutch oven, heat oil over medium heat. Add onion, celery, carrots, and garlic; cook for 5 minutes.
  2. Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese.

Nutritional Info (Per serving):

Calories: 92, Saturated Fat: 0g, Sodium: 641mg, Dietary Fiber: 4g, Total Fat: 2g, Carbs: 16g, Cholesterol: 0mg, Protein: 6g

Diabetic Exchanges:

Vegetable: 1, Starch: 0.5, Lean Meat: 0.5, Carb Choices: 1

Recipe Source: Diabetic Living

Cleaning out refrigerator soup

Thanks to Peter Schaller, who says “There’s nothing better than a lazy Sunday morning to get life in order. This is what I made after cleaning out the vegetable drawer.”

Ingredients

  • 1 large carrot
  • 4 medium sized potatoes (or swap some for sweet potatoes)
  • 3 celery stalks
  • ½ zucchini
  • 4 tomatoes
  • 1green pepper
  • 1 small onion
  • 5 garlic cloves
  • 1 teaspoon curry
  • ½ tspn black pepper
  • Several dashes soy sauce
  • 1 tspn turmeric.

Method

  • Dice carrots and potatoes and simmer 5 minutes in covered pot with enough water to cover.
  • Meanwhile dice all other veggies and smash garlic and dice finely, then add to pot.
  • Add spices and seasoning to pot and cook approximately 15-20 minutes.

Note: This ends up thick and chewy, but add more liquid if you like. I also added some fat to help absorb nutrients by swirling 1 Tbln coconut oil through the soup. Flavours are even more delicious after several hours or overnight.

Preparation: 10 minutes
Cooking: 20 minutes
Makes: 1-2 serves

Zucchini Pie
Photo by Christopher Baker
Hands-On Time 15 minutes
Total Time 80 minute
3 cups grated zucchini
1 small onion, chopped
1 cup all-purpose flour
1 cup grated provolone cheese
3 eggs, beaten
1/4 cup vegetable oil
4 tablespoons grated Parmesan
2 teaspoons chopped fresh basil
1 teaspoon baking powder
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

Directions

  1. Preheat oven to 350°F. Combine all the ingredients in a large bowl, reserving 1 tablespoon of the Parmesan.
  2. Spoon the zucchini mixture into a 10-inch round glass pie plate or metal pie pan that has been coated with vegetable cooking spray.
  3. Bake for 45 to 50 minutes or until golden brown. Sprinkle with the reserved Parmesan. Cool 10 to 15 minutes before slicing.

Nutritional Information

  • Per Serving
  • Calories 289
  • Calcium 255 mg
  • Carbohydrate 20 g
  • Cholesterol 122 mg
  • Fat 18 g
  • Fiber 1 g
  • Iron 2 mg
  • Protein 12 mg
  • Sat Fat 6 g
  • Sodium 723 mg

Serves 5

Ingredients

  • 1/2 cups cashews (soaked for 30 minutes or more and drained)
  • 1/4 cup lemon juice
  • 1/4 cup nutritional yeast flakes
  • 1 tb chili powder (makes a mildly spicy sauce)
  • 1 tsp powdered/ground cumin
  • 1 tsp garlic salt
  • 1/2 tsp paprika
  • 1 cup water
  • 8 cups sliced zucchini (approx)
  • Slice raw zucchini about 1/8″ – 1/4″ thick and set aside.
  • Soak cashews for at least 30 minutes, drain and add to food processor with “S” blade add all other ingredients and blend.  Add water slowly to make your sauce the desired thickness.  Thinner sauce will dry faster and not taste quite as strong. Thicker sauce will create very cheesy chips.
  • In a large bowl, add some of the zucchini and some of the sauce – mixed in smaller amounts is easier.  Coat the zucchini with the sauce and place on dehydrator tray.  Do this until all the zucchini are coated and placed on the rack.

Ingredients

  • 1 globe eggplant (small, about 1 lb., cut lengthwise into quarters)
  • 12garlic cloves (minced)
  • 9 rosemary sprigs (large fresh, with strong woody stems)
  • 2 tsp lemon zest
  • 1/4 cup lemon juice
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon honey
  • 1.2 teaspoon cracked black pepper
  • 1/3 teaspoon salt
  • 1/4 cup extra-virgin olive oil
  • 1 pinch sea salt
  • 1 zucchini (cut into rounds about 1/2 inch thick)
  • 1 pt cherry tomatoes
  • 1/2 cup ricotta cheese
  • 1/3 finely grated Parmesan cheese
  • Thyme and Pepper walnuts  (recipe below)

 

Directions:

Cut the eggplant quarters into slices about 1/2 inch thick.

Add the garlic to a large bowl. Pluck the leaves from 1 rosemary sprig and add them to the bowl.  the in the same bowl combine olive oil, lemon zest, lemon juice, thyme, honey, garlic, pepper and salt.  Set aside one tablespoon of the mixture.   Pour remaining mixture over vegetables.  Seal bag; turn to coat, Marinate in the refrigerator 2 hours.

In small bowl combine ricotta cheese, Parmesan cheese and the reserved 1 tablespoon of marinade.

Meanwhile, strip the leaves from the bottom two-thirds of the remaining 8 rosemary sprigs (reserve the leaves for another use). Place the sprigs in a shallow dish, add water to cover and soak for 1 hour to prevent them from burning on the grill.

Drain the rosemary sprigs. Thread the vegetables onto the sprigs, alternating the eggplant slices, zucchini slices and tomatoes, and shaking off any excess marinade as you remove the vegetables from the bowl. Reserve the marinade.

About 15 minutes before you plan to serve the vegetable skewers, prepare a hot fire in a grill.

Grill the vegetables, turning once or twice, until the vegetables are tender but not falling apart, 8 to 10 minutes. Transfer to a serving platter and drizzle with the remaining marinade.   Spoon tiny dab of  ricotta mixture cheese on top of each vegetable and top with thyme and pepper walnuts. Serve hot or at room temperature. Serves 4.

Thyme and Pepper Walnuts

In medium skillet, heat 1 teaspoon olive oil over medium heat, add 2 tablespoons coarsely chopped  walnuts and toss to coat.  Cook and stir 3 to 5 minutes or until toasted.  Add 1/4 teaspoon thyme and 1/8 teaspoon pepper and toss to coat.

Zucchini Lasagna With Six Cheese Garlic Bread

Cooking Sequence = Serves 6

 

  • Prepare lasagna and begin to bake: 35 minutes
  • While lasagna bakes, prepare garlic bread: 25 minutes
  • Remove lasagna from oven; place garlic bread in oven and bake; serve: 5 minutes

 

Ingredients
4 medium zucchini
vegetable cooking spray
1 pound ground turkey breast (or meat of your choice)
1/2 cup dried seasonings (I use a mixture of dried basil, oregano, dried peppers, onions )
1 teaspoon garlic salt (I use garlic powder and just a touch of kosher salt as I am on low sodium diet)
one 6-ounce can tomato paste
1/2 cup shredded Italian cheese, divided
1 cup lowfat cottage cheese
1 egg white
3 tablespoons Italian bread crumbs, divided

Steps
1. Preheat oven to 400°F.
2. Wash zucchini. Slice ends off and discard. Slice lengthwise into 1/8-inch strips.
3. Place zucchini in microwave-safe dish and microwave on high for 8 minutes. Drain any excess water. (I don’t have microwave so I bake zucchini in (400) preheated toaster oven pyrex dish for 12 minutes)
4. Preheat sauté pan on high for 1-2 minutes.
5. Spray sauté pan with vegetable cooking spray. Crumble turkey into pan, add seasoning blend and wash hands. Break turkey into bite-size pieces with spoon while meat is browning. Cook until all pink is gone. Drain any excess fat.
6. Add garlic powder, bit  of sea salt and tomato paste to turkey mixture.
7. In mixing bowl, combine cottage cheese, 1/4 cup Italian cheese blend, Italian seasoning and egg white. Blend well to mix.
8. Spray baking dish with vegetable cooking spray. Layer ingredients in pan as follows: 1/3 zucchini slices, 1/3 turkey mixture, 1 tablespoon bread crumbs, 1/3 cottage cheese mixture and 1 tablespoon Italian cheese. Repeat layers until all ingredients are used. Press down on each layer to compact for baking.
9. Top with remaining Italian cheese. Bake for 25 minutes.
10. Remove from oven. Allow to stand for 5 minutes. Serve.

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 Cheese Garlic Bread

Ingredients
1 Bakery baguette
4 tablespoons garlic butter
1/2 cup shredded Italian Cheese
1/4 teaspoon basil

Steps
1. Preheat oven to 400°F.
2. Cut bread in half lengthwise.
3. Spread each bread section with half of garlic butter, then half of cheese. Sprinkle basil on top.
4. Place on baking sheet in middle of oven. Bake for 5-7 minutes.

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Nutritional Information

Calories (kcal) 511; Total Fat (g) 15.9; Saturated Fat (g) 6.9; Cholesterol (mg) 76; Carbohydrate (g) 33; Dietary Fiber (g) 5.3; Protein (g) 37.3; Sodium (mg) 1210; Potassium (mg) 726; Calcium (mg) 257; Iron (mg) 3

Daily Values: Vitamin A 31%; Vitamin C 40%; Calcium 20%; Iron 1

Ravioli With Sauteed Zucchini

Serves 4| Hands-On Time: 10m| Total Time: 15m

 

 

Directions

  1. Cook the ravioli according to the package directions. Drain them and return to the pot.
  2. Meanwhile, heat the oil in a large skillet over medium heat.
  3. Add the zucchini, ½ teaspoon salt, and ¼ teaspoon pepper and cook until just tender, 4 to 5 minutes.
  4. Add the garlic and cook for 2 minutes.
  5. Add the zucchini mixture and ¼ cup of the Parmesan to the ravioli and toss gently to combine.
  6. Serve with the remaining ¼ cup of Parmesan.

By Sara Quessenberry and Kate Merker , August, 2008

Nutritional Information

  • Per Serving
  • Calories 492Calories From Fat 39%
  • Protein 22g
  • Carbohydrate 52g
  • Sugar 5g
  • Fiber 4g
  • Fat 22g
  • Sat Fat 9g
  • Sodium 853mg
  • Cholesterol 75mg

 

 

Chicken, Zucchini, and Prosciutto
Serves 4| Hands-On Time: 15m| Total Time: 20m

 

Ingredients

 

Directions

  1. Heat oven to 400° F. Season the chicken with ¼ teaspoon each of the salt and pepper.
  2. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat. Cook the chicken for 2 minutes per side.
  3. Transfer the chicken to the oven and roast for 8 minutes.
  4. Meanwhile, in a second skillet, over medium heat, heat the remaining oil. Cook the prosciutto until crisp, 1 to 2 minutes per side. Transfer to a plate.
  5. Add the zucchini, garlic, and remaining salt and pepper to the skillet and cook until tender, about 3 minutes.
  6. Add the prosciutto and zucchini mixture to the skillet with the chicken, squeeze the lemon over the top, and toss. Divide among the plates.

By Kate Merker , January, 2007

Nutritional Information

  • Per Serving
  • Calories 298Calories
  • From Fat 27%
  • Fat 9g
  • Sat Fat 2g
  • Cholesterol 114mg
  • Sodium 1,134mg
  • Carbohydrate 5g
  • Fiber 1g
  • Sugar 2g
  • Protein 49g

 

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