Recipes for dietary zucchini pancakes: calories and ingredients. How many calories are in zucchini pancakes?

Zucchini is very healthy, tasty, and low in calories. Therefore, zucchini is very popular as an element of healthy cuisine and dietary nutrition. 100 grams of zucchini contains 27 kcal, vitamins B and C, fiber, potassium, calcium, potassium and phosphorus. Fiber helps maintain the functioning of the heart and gastrointestinal tract, and helps eliminate “bad” cholesterol. Potassium helps lower blood pressure, and vitamins help collagen synthesis, which means it prolongs the youth of our skin.
Young zucchini has the best taste. At the same time, they cook quickly and require almost no pre-processing.

• Medium zucchini – 1 pc. (approximately 400 g);
• Egg – 1 pc.;
• Semolina – 2 tbsp. spoons;
• Small turnip onion – 1 pc.;
• Wheat flour (it is better to replace it with oatmeal or flaxseed flour) – 100-150 g;
• Salt and spices - to taste;
• Sunflower or olive oil – 3 tbsp. spoons.

Lenten zucchini pancakes: a low-calorie recipe

There are a great variety of zucchini dishes. But today we offer a recipe for pancakes. Their preparation does not take much time, and the taste will delight even a gourmet. Even a novice housewife can prepare delicious low-fat zucchini pancakes. We offer a simple recipe with semolina, which will give the dish tenderness and fluffiness. You should use only young zucchini for pancakes, because... they have a delicate texture and are better kneaded into the dough.

Recipe step by step:

1. Preparation: Wash and peel the zucchini.
2. Squeeze the grated mass well or let the liquid drain under pressure.
3. Grate the zucchini on a medium grater.
4. Grate the onion on a fine grater and mix with the zucchini.
5. Beat in the egg.
6. Add flour to the mixture.
7. Stir the mixture until smooth.
8. Add semolina and mix again.
9. Salt and add spices.
10. Pour oil into a well-heated frying pan (if the frying pan is without a non-stick coating) and spoon out the dough in small portions. Important: Fry over low heat so that the pancakes cook well and evenly.
11. Turn the pancakes over when one side is browned.

Can be served. If desired, the pancakes can be topped with sour cream or sauce. A low-calorie sauce for pancakes is also easy to prepare.

Ingredients:

1. Spicy herbs: parsley, dill, maybe cilantro.
2. Low-fat sour cream or classic white yogurt.
3. Garlic 1-2 cloves.

Finely chop the greens, grate the garlic on a fine grater and combine with sour cream. You can mix all the ingredients in a blender. Place the sauce in the refrigerator for 1-2 hours, then its taste will become more intense. The prepared sauce can be poured over the pancakes or served separately. To reduce the calorie content of the dish, you can not fry the pancakes, but bake them in the oven. To do this, cover a baking sheet with parchment paper and spoon out small flat cakes. Bake for 20 minutes. Until a golden crust forms.

Diet zucchini pancakes: Dukan recipe

Pierre Dukan is a world-famous nutritionist who has developed his own method of losing weight. The Dukan diet method is very popular all over the world. One of the advantages of his diet is the use of a variety of permitted foods, without limiting their consumption. Zucchini is one such product. Dukan offers various recipes from zucchini, which allows the diet to be not only healthy, but also tasty.

To prepare pancakes for the Dukan diet, the classic recipe is taken as a basis, but instead of flour you need to use healthy bran.

Bran is rich in fiber, which helps improve metabolism. In addition, bran takes a long time to digest, which gives you a feeling of fullness for a long time.

PP: zucchini pancakes with oatmeal

Nowadays, such a way to monitor your weight and control digestion as PP – proper nutrition – is gaining more and more popularity. With PP, they refuse fatty foods, processed foods, too salty and sweet foods, and fast carbohydrates. Proper nutrition is balanced according to BJU (proteins, fats, carbohydrates) and replenishes energy costs. At the same time, you need to know how to calculate the BJU. Knowing your daily requirement of BZHU, you can control your weight, maintaining it or losing it.

The norm is the BJU ratio of 1:1:4, respectively. But such a proportion can lead to an excess of carbohydrates and a lack of proteins.

And excess carbohydrates and gluten lead to the accumulation of fat. Therefore, the optimal formula will be 4:2:4 or 5:1:2 - this formula is suitable for losing weight and drying the body. Zucchini is one of the favorites in dietary, healthy, and baby food. The recipe for pancakes for PP involves replacing wheat flour with oatmeal. To compensate for the lack of protein, low-calorie pancakes should be served with low-fat sour cream. At the same time, the taste of the product will only improve, and the benefits will be much greater.

Zucchini pancakes: calorie content of the classic recipe

The classic recipe for 2 servings includes:

1. Zucchini 300 g;
2. Egg 1 pc.;
3. Flour 5 tbsp. spoon;
4. Sunflower oil for frying 3 tbsp. spoons

With the weight of the finished product 540 g. calorie content will be almost 1200 kcal. Therefore, when following a diet, classic fried pancakes are not the best choice. Instead of frying, you should bake low-calorie pancakes in the oven, or fry them in a non-stick pan without oil.

What is the calorie content of zucchini pancakes (video)

Unfortunately, we live in such a climate that zucchini is a frequent guest on our table only in summer and autumn. It is then that the zucchini has an excellent taste and aroma. But you can find this vegetable on supermarket shelves all year round. Zucchini dishes are very healthy, varied and tasty. Therefore, nutritionists around the world recommend including zucchini in your diet.

Zucchini dishes have been prepared for a very long time, because zucchini- This is a very healthy, tasty and easily digestible product. Not a single feast or holiday is complete without this vegetable; it is served in various forms in salads, appetizers, soups, with meat dishes, stews and others. Zucchini is perfect for dietary nutrition and can replace other high-calorie foods.

Composition and beneficial properties of zucchini

Zucchini contains a variety of minerals and other beneficial substances for the human body. In addition, zucchini is rich in vitamins and important microelements.

In 100 gr. product contains:

• water 92 gr.
• whites 0.6 g.
• fats 10.25 gr.
• carbohydrates 4.5 g.
• monosaccharides and disaccharides 4.5 g.
• organic acids 0.15 gr.
• unsaturated fatty acids 0.15 g.
• magnesium 9.1 mg
• calcium 15 mg
• potassium 237 mg
• iron 0.3m g
• ash 0.3 mg
• sodium 2.1 mg
• phosphorus 13 mg

In addition, zucchini contains a whole group of useful vitamins, such as:

• vitamin A;
• vitamins B1, B2, B3, B6, B9;
• vitamin C;
• vitamin H;
• vitamin PP.

Zucchini has many beneficial properties, let’s consider the most important of them:

1. Stimulates intestinal function and strengthens its mucous membrane.
2. The vitamin C contained in zucchini promotes collagen production, which improves skin condition.
3. Improves and revitalizes hair, teeth and nails thanks to vitamin A.
4. Zucchini dietary fiber removes “bad” cholesterol and harmful toxins from the body.
5. Helps renew blood and strengthens blood vessels.
6. Fights atherosclerosis and adjusts the proper functioning of the digestive system
7. It has a diuretic and choleretic effect, thereby reducing swelling and removing excess fluid from the body.
8. Fights various kinds of allergies and vitamin deficiency.
9. The iron contained in zucchini helps to enrich the blood with oxygen.
10. Fights salt deposits and relieves stress on joints.
11. Calms the nervous system
12. Promotes weight loss and is a dietary food product.

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Zucchini fritters: benefits, indications for use

If you want to lose weight and get rid of edema, but do not want to starve yourself and exhaust yourself with diets, then zucchini can come to your aid. It is low calorie and almost 90% consists of water, despite this, any zucchini dishes can saturate the body quickly and for a long time.

A good way to start losing weight is to add delicious, satisfying, but dietary zucchini pancakes to your diet. Such morning pancakes will be rich in pectins, which can remove excess fluid from the body. For people with diabetes or obesity, zucchini pancakes will be an excellent alternative to flour products for breakfast.

Calorie content of zucchini pancakes

Calorie content 100 gr. zucchini is only 27 kcal.

In order to find out the calorie content of zucchini pancakes, consider all the necessary ingredients for this dish (the pancakes will serve three servings):

• firstly, this is the zucchini itself, weighing approximately 400 grams, which will contain 108 kcal.
• 2 eggs, total weight about 120 grams – 170 kcal.
• semolina 1 tbsp. spoon - 72 kcal.
• low-fat sour cream (10%) 1 tbsp. spoon - 25 kcal.
• spices - approx. 5 kcal.
• a small amount of olive oil - 150 kcal

As a result, we get zucchini pancakes for three servings, containing 530 kcal; one serving of zucchini pancakes for breakfast with sour cream will not exceed 177 kcal.

Zucchini for weight loss

Zucchini can be a powerful and effective tool in the fight against excess weight because:

• Accelerates metabolism in the body and controls water-salt balance
• Zucchini juice is effective against cellulite
• Dietary product
• Gives a quick feeling of fullness
• A variety of recipes with zucchini for weight loss
• The vegetable does not cause allergies and is not contraindicated during lactation.

Zucchini pancakes recipe

Previously, the main ingredients for making zucchini pancakes were already discussed, Next, consider the recipe for making dietary pancakes:

1. Before starting cooking, you should thoroughly rinse the zucchini, remove the peel and seeds.
2. Afterwards, the zucchini needs to be grated on a coarse grater or chopped in a blender.
3. Next, add salt to the resulting mass and leave covered for 30 minutes.
4. After a while, drain the excess juice from the resulting slurry.
5. Add 2 eggs and 1 tablespoon of semolina to the zucchini, as well as a small amount of soda and 1 spoon of sugar.
6. Leave the resulting mixture for another 15 minutes, during which time the semolina will absorb moisture and swell a little, which will make the pancakes fluffy and soft.
7. Now all you have to do is heat a frying pan with a little olive oil and fry pancakes. If the pancake mixture is too runny, you can add a little flour.
8. You can serve the pancakes with low-fat sour cream or jam.

Sometimes, for more fluffy and nutritious pancakes, oatmeal or any multigrain flakes are added.

In addition to this recipe, you can prepare vegetable pancakes based on zucchini. To do this, add eggs, carrots and onions to the mashed zucchini, then mix all the ingredients and place them on special baking paper. These pancakes are prepared in the oven without adding oil; the calorie content of one serving of such pancakes does not exceed 93 kcal.

Subtleties of cooking zucchini dishes

1. Squeeze the chopped zucchini well before cooking or let it sit a little to release excess juice.
2. It is best to salt zucchini dishes at the very end, otherwise the zucchini will give extra juice.
3. To make pancakes, you can replace flour with semolina and vice versa, the consistency for baking pancakes should be like thick sour cream.
4. Add the flour very carefully, stirring the zucchini batter constantly.
5. To make the pancakes more fluffy, you can use egg yolks and pre-beat the whites until foamy.
6. You don’t have to limit yourself to the variety of seasonings and experiment with original tastes.

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How to reduce the calorie content of zucchini dishes?

The most high-calorie dish made from zucchini is pancakes, To reduce their calorie content as much as possible, you should:

• Instead of wheat flour, use flaxseed, rye or whole grain flour.
• Eliminate the egg yolk from the dish and add only the whites.
• Add some bran to the zucchini.
• Cook in a non-stick frying pan with virtually no added oil.
• Bake pancakes in the oven on special paper without oil
• After frying, simmer the pancakes in the microwave for a couple of minutes with the addition of a small amount of water.
• Do not use mayonnaise, fatty sour cream and other sauces.
• Replace vegetable oil with olive oil.
• Add a little paprika or red pepper to the zucchini.

All these seemingly insignificant tips will help you prepare delicious and healthy zucchini pancakes and other dishes from this vegetable.

Who among us doesn't love pancakes? Pancakes are our childhood. Ruddy, hot, with butter... Well, who wouldn’t agree that this is one of the best things in this world? But, as they say, forbidden fruit is always sweeter. And we girls are no strangers, because we want to look our best.

So, I recently found a wonderful recipe for zucchini pancakes on the Internet. Believe me, no less tasty than regular ones. But their main advantage is that their calorie content is very low. Only 65 kcal. Isn't it lovely? That's what I think.

Therefore, in today’s article I will tell you in more detail about these pancakes, how to prepare them, etc. I will also share some information about zucchini.

Composition of zucchini and its nutritional value

The usefulness of zucchini is determined by the vitamins, micro- and macroelements it contains.

Nutritional value determines the amount of fat, protein and carbohydrates per 100 grams of vegetable product.

Fried zucchini recipe and nutritional value

Ingredients:

• – 500 grams;
• Egg – 2 pieces;
• Flour – 1 tablespoon;
• Vegetable oil – 100 g

Cooking method:

Cut the zucchini into circles, mix the flour and eggs thoroughly. Dip each circle in a mixture of eggs and flour, fry in a frying pan with hot vegetable oil.

You can also spread each fried zucchini circle with mayonnaise and garlic; the calorie content of such a dish will be 94 kcal per 100 grams of product.

Calorie content of products and finished dishes:

Zucchini fritters nutrition facts

Ingredients:

• Zucchini - 250 g;
• Flour - 2.5 tablespoons;
• Egg 1 - piece
• Vegetable oil - 20 ml
• Salt.

Cooking method:

• Wash the zucchini well and peel off the skin with a knife.
• Cut lengthwise, remove the inside, along with the seeds.
• Scroll through a meat grinder, or take a medium grater and grate them.
• Add eggs, salt, flour and mix everything thoroughly.
• Heat the oil in a frying pan, spoon the zucchini mass into the pan, fry on both sides for 7 minutes.

Calorie content of zucchini pancakes

Calorie content of zucchini in various dishes per 100 g of product

Stewed zucchini.

• Proteins – 1.39 g; fats – 3.23 g; carbohydrates - 10, 29 g.
• Calories: 68.95 Kcal

Vegetable stew from zucchini.

• Proteins – 1.21 g; fats – 1.11 g; carbohydrates - 6.8 g.
• Calories: 37.31 kcal

Zucchini baked in the oven with minced chicken

• Proteins – 7.14 g; fats – 5.78 g; carbohydrates – 3.63 g.
• Calories: 94.88

Steamed zucchini

• Proteins – 0.50 g; fats – 0.25 g; carbohydrates – 4.50 g.
• Calories: 23.10 kcal

Zucchini pancakes

• Proteins – 5.13 g; fats – 5.24 g; carbohydrates – 14.82 g.
• Calories: 126.84 kcal

Zucchini casserole

• Proteins – 5.85 g; fats – 4.71 g; carbohydrates – 4.2 g.
• Calories: 87.93 kcal

Zucchini caviar

• Proteins – 1.31 g; fats – 6.86 g; carbohydrates – 6.9 g.
• Calories: 97 kcal

Zucchini for weight loss

Zucchini is a very popular product for those who want to quickly get rid of extra pounds.

This popularity of this vegetable for weight loss is due to the fact that it consists almost of water.

• High water content
• Presence of beneficial macroelements
• Low calorie
• Minimum carbohydrate and fat content

Thanks to the water contained in large quantities in this vegetable, this product is extremely easily and very quickly absorbed.

It contains a large amount of magnesium, which creates a diuretic effect, which means that fluid cannot be retained in the human body.

This effect helps normalize blood pressure.

Its pulp is digested very quickly, thereby regulating the good functioning of the gastrointestinal tract.

The calorie content of boiled zucchini is only 24 kcal, and the amount of fat and carbohydrates is very small.

Such a low calorie content makes zucchini an indispensable product for weight loss. You can consume this vegetable in any form to lose weight. It can be eaten raw, baked in the oven or on the grill.

Exists many tasty and low-calorie dishes, whose main product is zucchini.

By creating the right menu and including daily dishes from this vegetable in your diet, you can lose up to 7 kilograms in a week.

You can also bake zucchini with vegetables in the oven; the calorie content of such a dish will be about 50 kcal per 100 grams of product.

Besides, this healthy product is a storehouse of vitamins and elements, which not only promote rapid weight loss, but also make the body strong and healthy.

The water-salt balance is restored, blood pressure decreases, cholesterol levels drop, and waste and harmful toxins are fully removed from the body.

It does not cause allergies or intolerances.

Source of material: http://notefood.ru/produkty/kalorijnost-produktov/kaloriynost-kabachki.html

How many calories are in zucchini?

In the middle zone, two main types of zucchini are available: light, rather large, elongated fruits, weighing about half a kilogram, and those with a darker and richer color, smaller size and weight, called zucchini or Italian zucchini, since they came from Italy.

Despite the fact that they are similar in appearance, apart from color and size, the chemical composition, distribution of proteins, fats and carbohydrates, and calorie content of zucchini differ. Although in many recipes they are often interchangeable.

For zucchini, the “weight” is about 21 kcal, half of which belongs to proteins, and only a third to carbohydrates.

But for an ordinary light - green, white or yellow - zucchini, the calorie content shows a value of 24 kcal, where 77% is given to carbohydrates. Of course, in any case, these are slow carbohydrates, allowed for daily consumption in quantities limited only by common sense, and not by clear numbers. Those that do not strike the pancreas, causing surges in blood sugar, and do not provoke a new surge in hunger a quarter of an hour after they were eaten.

They may not satiate as globally as a good piece of meat, which then takes two to three hours to process, but the feeling of satiety that arises after them does not leave behind an unpleasant overload in the stomach and does not force the digestive tract to digest what is eaten for a long time and persistently.

It is for this reason that you should be interested in how many calories are in zucchini only for reasons of coordinating the daily menu with the individual calorie norm, if there is a need to adhere to it. But not for fear of gaining weight after eating this vegetable.

And without further ado, it is clear that fresh zucchini has a lower calorie content than that prepared in any way, from baking to frying. But, unfortunately, it is undesirable to eat zucchini raw, especially if there is inflammation of the gastrointestinal tract. Even with all its positive effects on digestion, this vegetable can irritate the already inflamed mucous membrane in an unheated form.

However, unlike eggplants, which are strictly forbidden to eat raw, fresh zucchini is not forbidden in the absence of obvious contraindications. And yet, the most correct option not only for those on a diet, but also simply for those who are concerned about their own health, is to pass this vegetable through a double boiler or slow cooker. In terms of taste, it will not lose in any way to baked, stewed, or fried, and the calorie content of zucchini will be an order of magnitude lower than all those indicated, as well as the ease of absorption, stopping at the level of 21 kcal per hundred grams.

Moreover, you can even cook zucchini pancakes in a slow cooker. In terms of calorie content, they will outperform those created using a frying pan, and the golden crust will be no worse. Stewed zucchini, by and large, does not shine in calories either, unless you pour in liters of oil, or even simmer under a lid with vegetable or chicken broth. Such a dish can generally be called an almost ideal way to have a hearty lunch without eating too much, and at the same time without suffering too much due to the fact that fried food is now prohibited.

After all, zucchini stewed with meat, carrots and onions has a calorie content of only 112 kcal per hundred grams, varying depending on the meat chosen, and with vegetables alone it is generally half as much - only 64 kcal.

But, unfortunately, the same cannot be said about the calorie content of fried zucchini. Even if you don’t add anything other than onions to it, it will add up to a good 92 kcal, but you can’t get enough of just one zucchini. It is often paired with boiled sausage, minced meat, mushrooms or other vegetables.

This jump in calorie content of fried zucchini, in contrast to fresh zucchini, is explained, of course, by the absorption of oil, the calorie content of which adds at least 25% to the “weight” of raw zucchini.

The same, by the way, applies to zucchini pancakes, the calorie content of which can be either 180 kcal per hundred grams or 209 kcal if you add, for example, minced meat to the usual ingredients.

Zucchini in the diet of those who watch their figure

Taking into account the impressive list of positive properties of zucchini, including a significant proportion of mineral salts required for proper metabolism, fiber, which has a beneficial effect on the gastrointestinal tract, and B vitamins.

There are also phosphorus and calcium, important for bone tissue, potassium and magnesium, necessary for the heart and blood vessels. Zucchini is necessary even for the nervous system and diabetics, as it can affect cholesterol levels in the blood. But high potassium content can be considered both as a plus and as a minus. It plays into the hands of a deficiency of this chemical element, which can happen even with excessive consumption of rice.

It does harm, of course. with its excess and kidney problems. As for the use of this vegetable in the process of losing weight, the calorie content of zucchini allows you not to count every gram of the product, but to create portions of such sizes that are enough for complete saturation, and also to eat it as often as you want. And since zucchini itself is very light, it can be combined with absolutely any member of the meat, fish or vegetable group.

The only thing worth remembering is the heat treatment methods that should be preferred. If you want to make zucchini pancakes, the calorie and fat content will be lower in the multicooker version, amounting to only 70 kcal per hundred grams, and if you mix zucchini with meat, it is better to stew it rather than fry it.

Source material:

Just as potatoes are sometimes called second bread, so is zucchini a substitute for potatoes. This vegetable, once brought to Europe from America and later reaching Russia, can indeed be considered a full-fledged dietary analogue of potatoes, although in terms of its chemical composition and effects on the body it is rather close to cucumbers. The scope of use of zucchini in the diet is quite wide: it is not only used as a side dish for meat and fish dishes, it is used to make caviar and pancakes, it is used as the basis for vegetable stews and various casseroles, but it is even used to make compotes, combining it with cherry plum. But unlike potatoes, zucchini is much lighter and therefore can be used much more often and in any combination. Precisely because this vegetable is so ubiquitous, it would be a good idea to find out how many calories are in zucchini, what is good about it besides the lightness inherent in most vegetables, and how best to use these calories from zucchini in food.

How many calories are in zucchini

In the middle zone, two main types of zucchini are available: light, rather large, elongated fruits, weighing about half a kilogram, and those with a darker and richer color, smaller size and weight, called zucchini or Italian zucchini, since they came from Italy. Despite the fact that they are similar in appearance, apart from color and size, the chemical composition, distribution of proteins, fats and carbohydrates, and calorie content of zucchini differ. Although in many recipes they are often interchangeable.

For zucchini, the “weight” is about 21 kcal, half of which belongs to proteins, and only a third to carbohydrates. But for an ordinary light - green, white or yellow - zucchini, the calorie content shows a value of 24 kcal, where 77% is given to carbohydrates. Of course, in any case, these are slow carbohydrates, allowed for daily consumption in quantities limited only by common sense, and not by clear numbers. Those that do not strike the pancreas, causing surges in blood sugar, and do not provoke a new surge in hunger a quarter of an hour after they were eaten. They may not satiate as globally as a good piece of meat, which then takes two to three hours to process, but the feeling of fullness that arises after them does not leave behind an unpleasant overload in the stomach and does not force the digestive tract to digest what has been eaten for a long time and persistently. It is for this reason that you should be interested in how many calories are in zucchini only for reasons of coordinating the daily menu with the individual calorie norm, if there is a need to adhere to it. But not for fear of gaining weight after eating this vegetable.

And without further ado, it is clear that fresh zucchini has a lower calorie content than that prepared in any way, from baking to frying. But, unfortunately, it is undesirable to eat zucchini raw, especially if there is inflammation of the gastrointestinal tract. Even with all its positive effects on digestion, this vegetable can irritate the already inflamed mucous membrane in an unheated form. However, unlike eggplants, which are strictly forbidden to eat raw, fresh zucchini is not forbidden in the absence of obvious contraindications. And yet, the most correct option not only for those on a diet, but also simply for those who are concerned about their own health, is to pass this vegetable through a double boiler or slow cooker. In terms of taste, it will not lose in any way to baked, stewed, or fried, and the calorie content of zucchini will be an order of magnitude lower than all those indicated, as well as the ease of absorption, stopping at the level of 21 kcal per hundred grams. Moreover, you can even cook zucchini pancakes in a slow cooker. In terms of calorie content, they will outperform those created using a frying pan, and the golden crust will be no worse.

Stewed zucchini, by and large, does not shine in calories either, unless you pour in liters of oil, or even simmer under a lid with vegetable or chicken broth. Such a dish can generally be called an almost ideal way to have a hearty lunch without eating too much, and at the same time without suffering too much due to the fact that fried food is now prohibited. After all, zucchini stewed with meat, carrots and onions has a calorie content of only 112 kcal per hundred grams, varying depending on the meat chosen, and with vegetables alone it is generally half as much - only 64 kcal. But, unfortunately, the same cannot be said about the calorie content of fried zucchini. Even if you don’t add anything other than onions to it, it will add up to a good 92 kcal, but you can’t get enough of just one zucchini. It is often paired with boiled sausage, minced meat, mushrooms or other vegetables. This jump in calorie content of fried zucchini, in contrast to fresh zucchini, is explained, of course, by the absorption of oil, the calorie content of which adds at least 25% to the “weight” of raw zucchini. The same, by the way, applies to zucchini pancakes, the calorie content of which can be either 180 kcal per hundred grams or 209 kcal if you add, for example, minced meat to the usual ingredients.

Zucchini in the diet of those who watch their figure

Taking into account the impressive list of positive properties of zucchini, including a significant proportion of mineral salts required for proper metabolism, fiber, which has a beneficial effect on the gastrointestinal tract, and B vitamins. There is also phosphorus and calcium, important for bone tissue, potassium and magnesium, necessary for the heart and blood vessels. Zucchini is necessary even for the nervous system and diabetics, as it can affect cholesterol levels in the blood. But high potassium content can be considered both as a plus and as a minus. It plays into the hands of a deficiency of this chemical element, which can happen even with excessive consumption of rice. It is harmful, of course, if there is an excess of it and problems with the kidneys.

The word “diet” is always associated with prohibition and restrictions. The risk group includes flour, sweet, salty, fried foods. But, alas, it’s when you’re on a diet that you crave a sweet chocolate bar, a piece of fluffy pie, a pickled cucumber and buttery pancakes. Is it possible to afford your favorite delicacies if you work on their recipe? Yes! You might be surprised by the low calorie content of zucchini fritters. This dish can be prepared even if you are on a diet. The taste and aroma are amazing!

Main problem

The human body is very cunning and capricious. He does not want to tolerate restrictions and shows his indignation by rumbling in his stomach and profuse salivation. What a torment it is to sit down at the table with forbidden foods! The smells are enticing, the sights are captivating, but each bite carries with it a punishment in the form of an extra run, an hour on the treadmill, or a course of push-ups. All consumed products have an active impact on the quality of life and human health. Therefore, the question of caloric content of foods often comes up. It is known that this parameter is calculated based on the chemical composition of the product. Fats provide more energy than carbohydrates, but are also deposited more heavily on the sides. Do you want to lose weight? Then you need to choose foods with lower calorie content, for example, vegetables and fruits. You can’t ignore cereals, whole grain bread, legumes, as well as high-protein ingredients. Foods prohibited on the diet have the highest energy value. This includes all types of butter, meat products, all kinds of baked goods, nuts and sweets. But nuts still provide certain benefits, but nutritionists strongly recommend excluding baked goods from the diet so as not to spoil the results.

Why is baking dangerous?

Tender, hot, buttery pancakes are good at any time of the day. They seem to melt in your mouth, leaving a wonderful feeling of bliss and satiety. Wheat flour is mainly used for baking. Its calorie content is low, but there is almost no benefit in it. If you use oatmeal or buckwheat flour as a basis, then pancakes become a “dangerous” dish. Extra numbers are added by chicken eggs, but they can be “lightened” by excluding the yolk from the composition. Pancakes made with whites turn out airy and tender. We replace the sugar with honey, take skim milk or replace it with kefir, and add grated apples to the filling to make the pancakes tastier. If you improve the recipe in this way and eat the dish only for breakfast, then nothing bad will happen. But in the summer you want to treat yourself to unusual and easily digestible dishes. Then you can master fried zucchini fritters. The calorie content of such baked goods ranges from 55 to 100 kcal per 100 grams.

Product of exceptional benefit

Why do we love zucchini - a product that is suitable for food both completely unripe and during the period of overripeness? Firstly, for its delicate taste. Secondly, for its amazing friendliness towards other products. In fact, zucchini coexists peacefully with spicy seasonings, vegetables, fruits, meat, sweets and even baked goods. It is impossible for them to spoil the dish, but you can always enrich the taste with its help. Thirdly, we love zucchini for its high fiber content and thin skin that does not need to be peeled off the fruit. Of course, a completely ripe vegetable has a thick peel and large seeds. You will have to remove them, but this is quite easy.

Based on this amazing vegetable, you can prepare zucchini pancakes with cheese. The calorie content of the finished dish will depend mainly on the type of cheese used.

We cook ourselves

Nutrition experts especially recommend zucchini dishes in spring and summer, when weight loss is faster. The calorie content of zucchini pancakes can be significantly reduced by replacing the flour with cornstarch. Yes, yes, you need to add flour, but only a little, for the viscosity of the dough. There are many cooking methods, but the most popular products are with cheese. For these pancakes you will need about half a kilogram of zucchini. This is one big fruit. Grate the vegetable on a medium grater, add salt and let it brew for about 10 minutes until the juice comes out. If the fruit is ripe, the skin must be peeled off before grating. The liquid that has come out must be drained and tasted to determine whether more salt needs to be added. Chop the greens to the grated zucchini, crush the garlic, add pepper and a little soda. Now break the egg and mix the whole mixture well. By the way, you don’t have to add soda, but without it the pancakes won’t be fluffy. If you bake right away, the calorie content of zucchini pancakes will be ridiculous - 35 kcal per 100 grams, but cheese is often added to the recipe for taste.

Cheese component

You can take different types of cheese. If you take a hard one, rub it directly into the dough. If you want to make do with processed cheese, then first melt it in a water bath and stir it into the zucchini mixture in this form. You can also add a couple of tablespoons of flour or starch. This is done to make the dough more sticky. If you are frying pancakes, then drop some oil into the pan and fry the delicious rounds for 5-10 minutes on each side. The calorie content of zucchini pancakes increases slightly if you sprinkle grated cheese on top of the finished dish. It can be served either sweet or salty. In the first option, sprinkle the pancakes with powdered sugar or fill them with jam. In the second, make a sauce from low-fat sour cream, garlic and herbs.

Culinary tricks

If your task is to prepare dietary zucchini pancakes, the calorie content of the finished dish is of great importance. Are there special scales in the kitchen? Then you can accurately calculate the amount of calories consumed. Usually pancakes are not made too large and are not fried in reserve. They cook very quickly, and it is always more pleasant to eat a fresh, hot product. Just prepare the sauce in advance. You can simply add honey to make the pancakes healthier. Don't grate the zucchini using a small grater - it takes too long. You can speed up the process if you use a meat grinder. For sweetness, culinary experts advise adding cane sugar (or also making do with honey). You can simply beat the entire mixture with a spoon or using a blender.

With additives

How to adapt the dish for protein lovers? They are unlikely to appreciate zucchini pancakes. Calorie content 1 pc. is approximately 15 kcal, provided that the diameter of one pancake does not exceed 10 cm and the thickness is 2 cm. But you can add minced meat with onions and garlic to this dish to attract true meat eaters. This advice will be useful for young mothers who want to teach their child to eat vegetables. It is better to take chicken fillet, fish or meat without fat. Pass it through a meat grinder, mixing with zucchini and cheese. Add crushed garlic, pepper, eggs and starch. This is a good snack and a complete breakfast that does not require any additions. Your men will also appreciate zucchini pancakes, which have only 150 kcal per 100 grams.

Simplicity that attracts

You can even make zucchini pancakes without any embellishments. Their calorie content per 100 grams will be equivalent to the value of the vegetable itself. It is based on exclusively young zucchini, which is cut into rings and fried. This amazing vegetable is incredibly healthy and filling. In terms of nutritional value, it is close to cucumber and contains identical vitamins and microelements necessary for a balanced diet. How to prepare dietary zucchini pancakes? The recipe (the calorie content will be reduced if you do without oil) involves grilling. The dish is unique for dietary nutrition - only 88 kcal per 100 grams. If you roll the rounds of zucchini in flour and fry them in oil, the energy value almost doubles, i.e., you get about 160 kcal per 100 grams.