3 Zucchini Recipes: 15 Minutes Each, Under 100 Calories

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By: , SparkPeople Blogger
7/25/2011 2:00 PM   :  41 comments   :  36,502 Views

If you have even grown zucchini you know that when Mother Nature works her magic the zucchini harvest is overflowing.  What to do with all those green squash? After you've made Easy Zucchini Parmesan, Chef Meg's Zucchini Muffins, and Zucchini Lasagna, you'll still have plenty leftover. (If you're not growing zucchini, chances are a neighbor, friend or co-worker is. Just today a few zucchini and summer squash showed up at the SparkPeople offices with a sign that said "Free to a good home"!)


Zucchini not only grow in abundance, they also grow in size rather quickly. You can clear your zucchini plants of mature squash one day, only to find one the size of your arm the next.
With zucchini, bigger doesn't mean better. In fact, bigger zucchini are overly fibrous, with larger seeds and sometimes spongy flesh.
 
Use large zucchini in baked goods only. (Cut them open scoop out the seeds and grate or shred them.)
 
For all other dishes, choose the smallest zucchini you can. The white flesh is firm and creamy.

You can also eat zucchini raw. Use the "ribbons" as pasta (try Stepf's Zucchini "Pasta" with Tomatoes and Basil "Cream"), add shreds to a salad, or turn it into Lemon Zucchini Dip.
 
Today, I have three new zucchini recipes for you: Try Grilled Zucchini with Feta and Pesto as an appetizer, Zucchini Ribbons with Lemony Bread Crumbs  as a side dish or Simple Zucchini Caponata as topper for grilled protein and whole wheat pasta. They are all under 100 calories with at least two servings of vegetables per serving and are ready in 15 minutes or less.
 
Chef Meg's Simple Zucchini Caponata

Caponata is a Mediterranean vegetable stew. Eat it as is, or atop toasted whole-wheat bread or pasta.

  • Calories: 76.1

  • Total Fat: 1.4 g

  • Cholesterol: 0.0 mg

  • Sodium: 9.7 mg

  • Total Carbs: 15.9 g

  • Dietary Fiber: 5.4 g

  • Protein: 2.3 g

Chef Meg's Grilled Zucchini with Feta and Pesto

Take some help from the store: Feta and pesto dress up grilled zucchini.

Tip: Garnish with fresh chopped basil!

  • Calories: 61.0

  • Total Fat: 2.9 g

  • Cholesterol: 4.7 mg

  • Sodium: 107.3 mg

  • Total Carbs: 8.0 g

  • Dietary Fiber: 2.6 g

  • Protein: 2.0 g

 

Chef Meg's Zucchini Ribbons with Lemony Bread Crumbs

TIP: Not that great with a knife? You can find a straight slicer at most dollar stores. Just watch the knuckles!

Ever tried turning zucchini into "pasta"? With a vegetable peeler, it's easy to create ribbons of squash. No need to peel them. Just use the peeler to take thin slices, until you reach the seedy core (throw those in your compost bin.)

  • Calories: 56.4

  • Total Fat: 1.3 g

  • Cholesterol: 0.0 mg

  • Sodium: 8.8 mg

  • Total Carbs: 11.0 g

  • Dietary Fiber: 3.1 g

  • Protein: 1.7 g

What is your favorite way to eat zucchini?

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Comments

  • 41
    My mom was a gardener and her baseball bat sized zucchini were legendary. She made an awesome zucchini chocolate bundt cake. - 7/19/2012   2:41:37 AM
  • 40
    I buy zucchini year round. I've never tried to grow it and I don't have any neighbors who do, sigh. I'm considering trying to grow it. But I've never figured out when to plant the seeds, or do you start with a small vine?

    Normally I shred it and pan fry it in olive oil with corn, a mix of Italian & Panko bread crumbs, crumbled up french fried onions, egg whites. I may add leftovers, for example today I used shredded beef & parmesan cheese. Other times shredded carrots, chicken, spinach.

    I look forward to trying these other ideas, and I may consider turning on the oven (trying to make a bread)! - 8/30/2011   2:47:13 PM
  • KWHITVER
    39
    I like to use the big zucchini (big like a baseball bat) to make sweet pickle relish. Just seed them and shred them instead of cucumbers. They stay crunchy through the processing and are never bitter like cukes can be. - 8/24/2011   1:18:14 PM
  • 38
    I make a green juice every morning with zucchini, kale, spinach, celery, cucumber, ginger, lemon and a granny smith apple. Gotta have the zucchini, love it served any way! - 8/15/2011   3:07:10 PM
  • KATREECE
    37
    Absolutley love this Veggie it Has so many uses. I think Grilling and salads are my favorite. But will be trying some of the Ideas here, Thanks ! - 8/2/2011   1:08:06 PM
  • TAMMERSMOM
    36
    I love zucchini with scrambled eggs. Saute the zucchini first in a nonstick pan with butter flavored spray. I don't use salt, but I like to add pepper and curry powder (bonus: good for warding against Alzheimer's). Don't like curry powder? Try Italian seasoning instead. Once zucchini is cooked to desired "doneness," add eggs (or egg beaters) and scramble until eggs are cooked. Sometimes I add other veggies such as portabello mushrooms and red onions, and often I add cheddar cheese. Delish! - 8/2/2011   12:45:46 PM
  • LEOGRRRLIE
    35
    Fabulous! Just in time for my hometown's Zucchini Festival in 2 weeks! - 8/2/2011   12:27:40 PM
  • 34
    I like them sliced, placed in a bowl, and drenched in lemon or lime juice. :D - 8/2/2011   12:01:34 PM
  • 33
    Zucchini-Feta Pancakes...Favorite recipe is in the Moosewood Cookbook! Yummmmmmmmmmmm....probably not the least caloric, but great flavor! - 8/2/2011   11:18:06 AM
  • JDADDIONE
    32
    I love it grilled with just salt and pepper. Perfection! - 8/2/2011   9:37:41 AM
  • 31
    My most favorite way is to slice, spray w/olive oil, top w/grated cheese and bake. My second favorite is to saute chunks in olive or coconut oil, season w/salt, pepper and garlic. I grate some of our abundance to bake bread during the other three seasons :) - 8/2/2011   8:57:03 AM
  • 30
    Our favorite zucchini dish is zucchini sauteed in olive oil with onions, green/red peppers, and garlic. Served over brown rice is a delicious meal! Sometimes I will toss in a tablespoon of salsa for zest. Also last week I made turkey chili and put in a cubed zucchini, couldn't even tell it was in there and a good way to add vegetables to the diet! Yum! - 8/2/2011   8:09:34 AM
  • 29
    So excited! What original ideas to help me use up my garden's OVERabundance! - 7/29/2011   8:39:48 AM
  • 28
    Tonight zucchini went into a tossed salad. I love it grilled. I've done the lasagne before too and loved it. This summer I want to add it to shishkabobs. - 7/27/2011   11:23:50 PM
  • 27
    Going to try the zucchini with feta cheese (as I have 2 tubs in the fridge). My mom used to make zucchini pancakes ... hmmm now those were delicious - 7/27/2011   7:48:43 PM
  • 26
    I love zucchiinni sliced and sprinkled with basil and olive oil, either roasted or grilled. Yummy. - 7/27/2011   11:22:48 AM
  • 25
    My two most favorite ways to eat zucchini are simply steamed with a little no calorie butter spray and salt or marinated in fat free Italian dressing and grilled. - 7/26/2011   1:33:31 PM
  • 24
    recipes.sparkpeople.com/recipe-deta
    il.asp?recipe=398886 - 7/26/2011   12:48:04 PM
  • 23
    I love grilled zucchini on the bar b q, drizzled with olive oil. - 7/26/2011   11:17:55 AM
  • 22
    I am growing globe zucchini this year. I can't wait to try them. The should make great zucchini parm, my fave. - 7/26/2011   10:50:32 AM
  • 21
    Does zucchini bread count as a serving of veggies ? ;)

    I am a big fan of zucchini. I like cooking it with fresh tomatoes, garlic and basil. - 7/26/2011   9:23:03 AM
  • 20
    As it rolls in, I have discovered that I can freeze zucchini and yellow summer squash very easily for winter! I have lots of zucchini/squash slices for stewing this winter, and will grate 1 1/2 cup portions for making zucchini/squash baked goods all winter. No more giving it to the neighbors (sorry!) - I can keep it all for myself now! LOL - 7/26/2011   8:50:38 AM
  • 19
    I make zucchini casserole and chocolate zucchini bread. I chop them up and put them into spaghetti sauce and stir fry. - 7/26/2011   7:25:37 AM
  • 18
    I eat loads of zucchini in stir fries and salads in the summer, then make soup out of the surplus and freeze in individual portions for the winter. - 7/26/2011   5:01:27 AM
  • 72CHRISTINE
    17
    I love zucchini with tomatoes and onions sauteed in a little evoo - 7/26/2011   1:01:33 AM
  • 16
    Plain on a salad. - 7/26/2011   12:21:52 AM
  • 15
    I love zucchini!! I usually saute and add it to spaghetti sauce. A recipe that I haven't made for awhile but I used to love is one I got from a weight watcher cookbook.

    Slice 2 zucchini, place in bowl, drizzle 1-2 tsp olive oil over zucchini and coat to cover. In another dish put bread crumbs, garlic power, pepper and oregano. Take oil covered zucchini and dip into the bread crumb mixture, cover both sides. Spray non stick spray on a cookie sheet and put bread crumb covered zucchini in oven for 15 minutes at 350*. Flip half way through cooking time. - 7/26/2011   12:20:06 AM
  • 14
    I just eat it raw like a cucumber with some salt (yeah I know I shouldn't) and pepper. Funny I am still growing my plants (guess obviously its a lot cooler and wetter in Alberta than Arizona). - 7/25/2011   11:47:45 PM
  • 13
    That grilled zucchini recipe looks amazing! - 7/25/2011   11:23:00 PM
  • 12
    I like just eating it raw, or cut into quarter pieces in salads. That's my favorite. My next favorite is the zucchini bread, and it is very deliciously dessert-like with chocolate chips in it. - 7/25/2011   11:10:04 PM
  • 11
    I don't eat zucchini! Not because I hate it - I actually LOVE it! But I live in Hawaii and I don't think it's locally grown here. I haven't been able to find an inexpensive source. BE GRATEFUL FOR YOUR SQUASH!! - 7/25/2011   10:08:36 PM
  • 10
    Love zucchini bread. Funny, I never hear of zucchini growing up in the 60's. I could not understand what people were saying when I went to California at age 24. - 7/25/2011   9:56:48 PM
  • 9
    That Grilled Zucchini with Feta and Pesto looks fantastic. I looooove feta... - 7/25/2011   9:20:50 PM
  • 8
    We just pulled out our zucchini plants yesterday - too hot for them here now. I am in AZ. Zucchini fritatta is great, or grilled zucchini - with just olive oil, garlic, pepper and basil. - 7/25/2011   9:15:55 PM
  • 7
    I julienne zucchini, yellow squash, and carrots and toss with just a tiny amount of olive oil in some barilla plus angel hair pasta - yummy! - 7/25/2011   9:14:13 PM
  • 6
    Just yesterday I had zucchini bread. Yummy it is so good. My mom makes it. A neighbor gave her the the zucchini. - 7/25/2011   9:06:42 PM
  • 5
    Aside from the zucchini-bluberry bread I made (from spark-recipe!!) I added the extra shredded zucchini with Quinoa, a little lemon juice, salt and pepper. YUM! - 7/25/2011   5:50:04 PM
  • 4
    I love it cut up in small chunks and steamed. Toppped with a little pharmasan cheese. - 7/25/2011   4:56:08 PM
  • 3
    The big joke here on the prairies is that everyone locks their car doors in the fall. They're not afraid of getting robbed -- they're afraid they'll come back to find their backseat is full of zucchini.

    Personally, I love zucchini, so it's never a chore to eat it! - 7/25/2011   4:51:20 PM
  • MISSCORRI
    2
    My mexican grandmother makes "Calabacitas" (not sure on the spelling!) - She basically uses zucchini, and any other veggies on hand, including tomatoes, onions, mushrooms, corn, etc. Basically all you do is saute everything in a pan and season! You can also add tomato sauce, cheese, or eggs. It's great if you have a lot of something on hand and it's healthy and yummy! - 7/25/2011   4:29:46 PM
  • 1
    In chocolate zucchini bread! - 7/25/2011   3:11:07 PM

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