Zucchini is a food rich in nutrients and, therefore, helps in vision, digestion and strengthening of the bones. In order for you to enjoy these benefits, the Cooking Guide has created a selection of zucchini recipes to suit you to prepare and ensure a healthy and delicious meal. Discover the dishes and prepare yourself today!
Options for a healthy dinner: 7 recipes with fit zucchini
Sliced au gratin courgettes
Time: 40 min
Performance: 8 servings
Difficulty: easy
ingredients
- 2 thinly sliced courgettes
- 2 thinly sliced onions
- Olive oil for greasing and sprinkling
- Salt, pepper and oregano to taste
- 4 minced garlic cloves
- 1 cup of grated mozzarella
Method of preparation
Season the courgettes and onion separately with olive oil, salt, pepper, oregano and garlic. In a medium refractory, make a layer of onion, one of zucchini, another of onion and one more of zucchini. Drizzle with a drizzle of oil and cover with aluminum foil. Bake in a preheated oven for 20 minutes. Remove the aluminum foil, sprinkle with mozzarella and return to medium oven for another 15 minutes or until golden brown. Serve immediately.
Zucchini roll with chicken
Time: 40 min
Performance: 4 servings
Difficulty: easy
ingredients
- 3 Italian courgettes
- Salt to taste
- oil for greasing
- Basil leaves to decorate
Filling
- 3 cups of cooked and shredded chicken
- 1/2 cup of chopped olives
- 1/2 cup chopped parsley (green)
- 1 grated carrot
- 1 chopped seedless tomato
- 1 cup of cream cheese (200 g)
- Salt to taste
Method of preparation
Cut the courgettes into thin slices lengthwise. Heat a non-stick pan with olive oil over medium heat and quickly sauté the courgette slices. Arrange on a plate, sprinkle with salt and leave to cool.
For the filling, mix all the ingredients and set aside. To assemble, overlap 3 slices of zucchini and spread a part of the filling over them. Roll it up like a swiss roll and put it on a tray. Repeat the process with the rest of the courgettes and the filling. Decorate with basil leaves and serve.
Zucchini spaghetti with chicken
Time: 35 minutes
Performance: 4 servings
Difficulty: easy
ingredients
- 4 hard-boiled zucchini
- 4 tablespoons of olive oil
- 3 minced garlic cloves
- Salt and basil to taste
Sauce
- 4 tablespoons of olive oil
- 1/2 onion chopped
- 2 minced garlic cloves
- 5 chopped tomatoes
- 1/2 cup (tea) of water
- 1/2 grated carrot
- 300 g of cooked and shredded chicken
- Salt and basil to taste
Method of preparation
Heat the oil in a skillet over medium heat and fry the onion and garlic for 2 minutes. Add the tomato, water, carrot and cook over low heat until the tomato melts and forms a sauce. Add the chicken, salt, basil and cook for 5 minutes. Reserve. Cut the courgettes with a spiral vegetable cutter, making spaghetti. Heat the oil in a pan over medium heat and brown the courgettes with the garlic and salt quickly or al dente. Transfer to a serving dish, drizzle with the sauce, garnish with basil and serve.
Gluten-free zucchini pie
Time: 50 min
Performance: 5 servings
Difficulty: easy
ingredients
- 3 grated zucchini
- 1 grated carrot
- 1/2 onion chopped
- 1 chopped tomato
- 1/2 cup chopped parsley (green)
- 1 1/2 cups tapioca
- 1/2 cup (tea) of milk
- 1 1/2 cups (tea) fresh Minas cheese, diced
- 1 teaspoon of baking powder
- 4 tablespoons of olive oil
- 4 eggs
- Salt and black pepper to taste
- Wheat flour and margarine for greasing
Method of preparation
In a bowl put the zucchini, carrots, onion, tomato, parsley, tapioca, milk, white cheese, yeast, olive oil, eggs, salt and pepper and mix well. .
Transfer to a greased and floured refractory and take it to a medium oven, preheated, for 35 minutes or until it is firm and slightly golden.
Remove from the oven, let it cool and serve.
Fitness lasagna with zucchini
Time: 1h20
Performance: 6 servings
Difficulty: easy
ingredients
- 5 courgettes, thinly sliced
- Salt and black pepper to taste
- 1 drizzle of olive oil
Tomato sauce
- 4 tablespoons of olive oil
- 300 g of minced meat
- 2 crushed cloves of garlic
- 8 very ripe tomatoes, chopped
- 2 sprigs of fresh basil leaves
- Salt and pepper to taste
white sauce
- 4 tablespoons of margarine
- 4 tablespoons of wheat flour
- 2 and 1/2 cups of skimmed milk (tea)
- 3 gems
- Salt, nutmeg and black pepper to taste
Filling
- 400 g of cottage cheese
- 500 g of turkey breast, sliced and in strips
Method of preparation
Season the courgettes with salt, pepper and quickly grill them in a non-stick pan with a drizzle of olive oil. Reserve.
For the tomato sauce, heat the oil in a pan and brown the meat. Add the rest of the ingredients and cook over medium heat for about 10 minutes or until a thick sauce has formed. Turn off and book.
For the bechamel: Melt the margarine in a pan, add the flour and brown for 2 minutes, stirring well. Then add the milk with the mixed egg yolks. Keep stirring until it becomes a thick cream. Season with salt, nutmeg and pepper. Turn off and book.
For the Filling, mix the ricotta and the turkey breast. Reserve.
To assemble the lasagna, put a little béchamel in a medium refractory. Spread many layers of zucchini, then spread the filling with cheese and turkey breast and finish with the tomato sauce. Repeat the process until you run out of ingredients. Bake in a preheated oven for 20 minutes. Remove from the oven and serve immediately.
zucchini sushi
Time: 20 min
Performance: 2 servings
Difficulty: easy
ingredients
- 1 courgette, thinly sliced
- Soy sauce (shoyu) to accompany
- 1/2 cup (tea) of cream cheese
- Chives, chopped for sprinkling
- 1 carrot cut into strips
- 200 g of salmon in strips
- 1 Japanese cucumber, sown in strips
Method of preparation
Put a spoonful of cream cheese on the courgette slices and arrange the carrot, cucumber and salmon strips on top. Roll like a Swiss roll, tighten to secure. Transfer to a serving dish, sprinkle with chives and serve with soy sauce.
Baked Omelette With Zucchini
Time: 50 min
Performance: 5 servings
Difficulty: easy
ingredients
- 4 tablespoons of olive oil
- 2 sliced onions
- 2 courgettes, thinly sliced
- Salt and black pepper to taste
- 6 eggs
- 1 teaspoon (coffee) of baking powder
- 1 cup of grated Emmenthal
- 4 tablespoons of wheat flour
- 1 cup Brazil nuts (chopped)
- 1/2 cup (s) of chopped basil
- oil for greasing
Method of preparation
Heat the oil in a pan over medium heat and sauté the onion and courgettes seasoned with salt and pepper until wilted. Turn off and let cool. In a bowl, beat the eggs until doubled in volume. Add the flour, baking powder, cheese, chestnuts and basil, season with salt and mix. In a greased refractory, make layers of sautéed zucchini and egg mixture until all ingredients are used up, finishing with the egg mixture. Bake in a preheated oven for 20 minutes or until they are golden brown.
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
