Cooking diet dishes from zucchini. How to cook dishes for losing weight from zucchini. Dukan muffins with zucchini in the microwave

Hey! Zucchini and zucchini are among the lowest calorie vegetables and are ideal for weight loss and proper nutrition. Only many do not include them in the diet, because they do not know how to cook them.

In the article, I will share with you delicious and healthy recipes for zucchini dishes. You can include them in your diet for weight loss every day: eat for breakfast, lunch or dinner. And lose weight :)

In my selection, I included a zucchini salad, a casserole, soup, side dishes, a second course, and even a sauce. All recipes from my article are low-calorie - from 28 to 81 kcal per 100 grams and are suitable for weight loss. You will no longer have a question - what to cook dietary zucchini quickly and tasty? At the end of the article, I made a convenient summary table with calorie content and BJU ratio for dishes.

The recipes are easy to prepare, consist of affordable products: even a novice cook can cook with them.

What makes zucchini so popular if you need to make an easy diet?

1) Low calorie vegetable: 20-24 kilocalories, and high water content.

2) A variety of recipes from zucchini. The zucchini is related to the cucumber, but cucumbers are almost always eaten raw. Zucchini is more often cooked, and they cook quickly. Of these, you can cook dishes with the main ingredient - zucchini, and add to other dishes to reduce calories and increase juiciness. This vegetable is great friends with many products, as it has a neutral taste.

3) Useful qualities of zucchini:
- easy digestibility
- remove excess water from the body, reducing swelling,
- due to the content of dietary fiber and water, they improve intestinal motility and remove toxins,
- contain vitamins C, B1, B2, PP, micro and macro elements.

Large zucchini - a type of zucchini

When the zucchini season comes, I always have them in the refrigerator. Big and small, dark and light green, young and overgrown ... I also buy in winter, but not so often.

I know several dozen recipes for zucchini zucchini and include dishes from them in the menu for breakfast, lunch and dinner. Do not think that I am on a squash diet, of course, there were such people :). I am against mono-product diets: after them, those who lose weight break down, get fat and go berserk. Much better - a balanced diet with the inclusion of a variety of zucchini and zucchini dishes in the menu!

In the article I will give only 11 recipes, and then you can be creative. Go!

Lush omelette with zucchini

I really love this dish for breakfast. It is a little more difficult to cook than a regular omelette or scrambled eggs. But the result is worth the effort. All family members will appreciate the airy omelette with zucchini, and you yourself will feel like in an expensive restaurant.

Quantity of ingredients: 6
Time for preparing: 15 minutes
Calories per 100 g: 77 kcal
Proteins fats carbohydrates: 4,5 / 4,9 / 3,6

Ingredients:

Ingredients for airy omelet with zucchini

Zucchini - 250 grams
Bulgarian pepper - 100 grams
Tomato - 150 grams
Eggs - 3 pieces
Sour cream - 1 tablespoon
Vegetable oil - 5 grams
Greens - 5 grams
Salt - to taste

Beat egg whites with a mixer

I divide the eggs into proteins and yolks into 2 deep enough for beating the container. I have these bowls.
First, beat the whites with a mixer. I do this with a mixer, but you can beat with a whisk or a rake, it just takes more time. You should get a fairly thick mixture.

I beat the yolks and sour cream

I beat the yolks in another bowl with the addition of sour cream. I took the bowl deeper, since the yolks and sour cream splash nicely when beaten. If there is no sour cream, then it can be replaced with milk.

Gently combine whites and yolks to keep air in the mixture.

Pour half of the protein mixture into the yolks and mix with a mixer at low speed. And I pour the second part of the proteins into the mixture with the yolks and gently, even gently. I mix with a spoon so that its consistency remains airy and light. Then the omelet will remain magnificent.

I briefly saute zucchini and bell pepper in a pan

I cut the zucchini into strips, bell pepper - arbitrarily. I send them to a heated frying pan with the addition of vegetable oil. I salt vegetables. They languish under the lid for 2-3 minutes, do not fry! I adjust the heat so that the vegetables and the omelet do not burn.

Instead of bell pepper, you can take onions, celery or even mushrooms.

Pour the mixture for a fluffy omelet

I spread the egg mixture, which is more like foam or protein cream, on top of the zucchini. I cover with a lid for 4-5 minutes.

In the meantime, I cut the tomato and greens.

When the omelette holds its shape, add the tomato

When the foam has already taken a stable form, I spread tomatoes and greens on the omelet.

Cover with a lid and turn off the heat, leave to languish for another 1-2 minutes. Omelette is ready!

Lush omelette with zucchini and vegetables is ready

It is light and juicy at the same time. Juiciness comes from zucchini. You can serve it to the table, the omelet is so airy that it melts in your mouth!

With this dish of 3 eggs, you can feed three people for breakfast. And the calorie content of my omelet with the addition of zucchini and vegetables is 2 times lower than that of a regular omelet.

Zucchini casserole

The recipe for this casserole is quite famous. But recently I saw it in a new light - a famous bodybuilder prepared the casserole. The athlete was preparing for the competition and was drying. There is practically no fat in the dish, a lot of protein and zucchini. And he, as you know, removes water.

And this muscular man said that he could eat zucchini casserole 3 times a day. In my opinion, this dish is suitable for breakfast or dinner.

Quantity of ingredients: 4
Time for preparing: 30 minutes
Calories per 100 g: 30 kcal
Proteins fats carbohydrates: 2,4 / 0,5 / 3,9

Ingredients:

Casserole Ingredients

Zucchini - 700 grams
Egg whites - 5 pieces

Salt - to taste

I start cooking casseroles by turning on the oven - I set the heat to 200 degrees.

I rub the zucchini with the peel on a coarse grater

I grate a large zucchini with a peel. I have a variety of zucchini in this recipe, it is less high-calorie than zucchini. But for the dish, you can take any variety of zucchini of any size.

Proteins and yolks

I have small eggs of category 2, so I took 5 pieces. In the recipe, I only need proteins. I separate the egg whites from the yolks.

I whip the protein to saturate with air

A little secret: I beat the whites with a whisk until a small foam appears. They filled with air and give the casserole splendor.

Mix egg whites and zucchini

Gently pour the egg whites into the bowl with grated zucchini, salt and mix. The photo shows that the egg white has a bubbly structure: I mixed everything carefully so that air remained in my mixture.

2 g of oil is enough to lubricate the paper

I put a sheet of baking paper in the oven tray and use a silicone brush to grease it with vegetable oil. I weighed the oil - it took me exactly 2 grams to cover all the paper with a thin layer. It is better not to try this recipe without paper, you can get a surprise in the form of a crust that does not peel off.

Leveling the mixture in the tray

Carefully pour the mixture from the bowl onto the paper and spread with a fork on the tray. So that the layer is uniform without bumps.

My oven has already reached 200 degrees. I send it to bake in the oven for 25 minutes.

Casserole of zucchini and egg whites

I take the casserole out of the oven. It is very easy to separate from the paper, you can put a couple of large pieces on a plate.

Portion of casserole 175 grams

This serving of 175 grams contains only 53 kcal. The casserole turned out juicy, lush, protein-carbohydrate without unnecessary fats.

Eat healthy, enjoy!

Where to put the yolks?
I answer in a whisper: for shortcrust pastry, the yolks go exactly there. And from the dough I make wonderful cookies with apples. I cook in the oven after baking. And eat in the morning. 😉

Probably pancakes or pancakes from zucchini - this is the second most popular recipe after fried zucchini. If not the first. Classic zucchini pancakes have two harmful ingredients for losing weight at once: wheat flour and butter.

I offer an alternative recipe: I replace wheat flour with oat bran, and minimize the amount of oil. And these pancakes are perfect for weight loss.

Quantity of ingredients: 4
Time for preparing: 15 minutes
Calories per 100 g: 56 kcal
Proteins fats carbohydrates: 2,7 / 2,5 / 5,4

Ingredients:

Ingredients for zucchini pancakes with bran

Zucchini - 500 grams
Oat bran - 50 grams
Chicken egg - 1 piece
Vegetable oil - 5 grams
Salt - to taste

I mix bran and zucchini

I rub the zucchini on a coarse grater. I salt them. I add bran.

I mix. If the mixture turns out to be very dry, then I let it stand so that the zucchini gives water and the bran softens a little.

I beat in the egg at the end so that it combines all the ingredients in the mixture.

I beat in the egg and mix well again.

Fry on both sides until browned

I spread the mixture with a spoon on a preheated pan, forming even pancakes. Fry until browned and flip to the other side. Uniform heating with a small amount of oil is obtained only on a thick Teflon pan. Checked and experimented personally.

Zucchini pancakes with bran

Pancakes are ready! They turned out so ruddy not due to strong frying: bran gave them such a color. They can be laid out on a paper towel to remove excess oil.

And serve with sour cream. Naturally non-greasy. Or yogurt.
Separately, I would like to say about the taste and texture of squash pancakes with bran. They remind me of ordinary zucchini pancakes, but with the texture of oatmeal cookies with crumbs.

3 raw zucchini salad recipes

Many people have never eaten zucchini raw. And in vain!

What do they taste like? Everyone has different opinions. Many people say that raw zucchini has a nutty flavor. My child says there is a touch of avocado. If you want to understand, you have to try!

A young zucchini tastes good and is friendly with many salad vegetables. To show you this, I prepared three salad recipes at once.

Quantity of ingredients: 7
Time for preparing: 10 minutes
Calories per 100 g: 32 kcal
Proteins fats carbohydrates: 0,8 / 1,3 / 4,5

Ingredients:

Zucchini - 250 grams

Cucumber - 100 grams (1 piece)
Lemon juice - 5 grams

Greens (dill) - 10 grams
Salt - to taste

For a salad, I always take a young zucchini or zucchini: it is not bitter and tastes good, not wadded and easy to cut.

Slicing zucchini with a vegetable peeler

• The most important detail of the recipe is cutting! I cut the zucchini for salad into thin strips, which should literally glow. I do this on a grater-slicer or with a vegetable peeler. I've tried with a sharp knife and it doesn't work. It will take skill, and I emphasize once again that the pulp of the zucchini must be dense, otherwise it will not work to cut the zucchini into thin strips.
• I send the chopped zucchini to a salad bowl, salt, add lemon juice and finely chopped greens. Zucchini strips are marinated in this way.
• I rub on a grater for Korean carrots or on a coarse grater peeled carrots - I add it to the salad.
• I rub and send the cucumber to the salad bowl. Carrots give the salad a sweet taste, and cucumber - freshness and familiar taste.

Salad of fresh zucchini, cucumbers and carrots

• I fill the salad with unrefined sunflower oil and mix everything. Salad ready!

Quantity of ingredients: 7
Time for preparing: 10 minutes
Calories per 100 g: 29 kcal
Proteins fats carbohydrates: 0,8 / 1,1 / 4,1

Ingredients:

Zucchini - 200 grams

Cucumber - 120 grams (1 piece)
Bulgarian pepper - 100 grams (1 piece)
Vegetable oil - 5 grams (1 teaspoon)
Greens (parsley) - 5 grams
Salt - to taste

• In this recipe, as in the previous one, I cut the zucchini into thin strips - slices. On a grater-slicer or vegetable peeler. I put the chopped zucchini in a salad bowl and add some salt.
• I cut the tomato into slices and finely greens. I send it to the zucchini and mix it - let the zucchini strips marinate.
• I cut into half rings and add the bell pepper salad.
• I also cut the cucumber into slices with a vegetable peeler, send it to the rest of the vegetables.

Salad of fresh zucchini, tomatoes and cucumbers

• I fill the salad with unrefined sunflower oil and mix everything.

This salad is similar in composition and taste to a regular salad of cucumbers and tomatoes, and zucchini gives it a velvety texture.

To be honest, for this salad, I scooped out all the leftover vegetables and “tails” that need to be saved from the refrigerator. Added zucchini and tomato. And it turned out a festive vegetable salad.

Quantity of ingredients: 9
Time for preparing: 12 minutes
Calories per 100 g: 27.5 kcal
Proteins fats carbohydrates: 0,9 / 0,7 / 4,3

Ingredients:

Ingredients for vegetable salad with fresh zucchini

Zucchini - 300 grams
Tomato - 120 grams (1 piece)
Bulgarian pepper - 200 grams (2 pieces)
Carrots - 100 grams (1 piece)
Iceberg lettuce - 100 grams
Leaf lettuce - 70 grams
Vegetable oil - 5 grams (1 teaspoon)
Greens (dill) - 10 grams
Salt - to taste

Grate zucchini for Korean carrots

• Unlike previous salads, I grate zucchini for Korean carrots - I send it to a salad bowl
• I cut the tomato and finely dill into medium pieces. Add to zucchini, salt and mix. The zucchini will marinate in this way.
• I cut the bell pepper, tear two types of lettuce with my hands into small pieces, add to the salad.
• I grate the carrots for Korean carrots, but you can also use the usual coarse grater.
• I dress the salad with vegetable oil.

It is more pleasant to eat salad from a beautiful salad bowl

The salad turns out unusually juicy and fresh, you feel the summer and the garden.

Are you counting calories? Are you afraid to add vegetable oil to your salad? Read the article to the end: I calculated the calorie content of salad without oil. But with it, it is tastier and more satisfying.

In general, there are exactly as many options for fresh zucchini salad as long as your creativity is enough. Such salads are eaten by residents who live near the Mediterranean Sea. They have raw zucchini in high esteem.

Salad of fresh zucchini, pumpkin, tomato and celery

Catch another idea - a salad with zucchini, fresh pumpkin and celery!

Any of these light salads will complement the main second course for lunch. For example, chicken pilaf, which I cook in just 50 minutes - read. Its calorie content is only 110 kcal per 100 grams.

I hope you try raw zucchini, you will like its taste, and you will make various fresh and tasty salads from it.

Oven-baked zucchini is an alternative to the popular fried zucchini, only it's healthier and lower in calories. They can be eaten both for breakfast and for lunch as a side dish for meat, chicken, fish. And a light dinner of zucchini with greens will be an excellent dish in proper nutrition.

In general, universal!

Quantity of ingredients: 4
Time for preparing: 30 minutes
Calories per 100 g: 41 kcal
Proteins fats carbohydrates: 0,8 / 1,6 / 5,8

Ingredients:

Zucchini - 700 grams (3 pieces)
Tomatoes - 300 grams (2 pieces)
Vegetable oil - 10 grams
Greens fresh and dried - 10 grams
salt to taste

My zucchini and cut into circles-washers about 1 cm.

I cut the zucchini and lay out and a large baking sheet

I spread it on an oiled baking sheet. I cut the tomatoes into circles and divide them into pieces 3 mm thick.

I spread a tomato on each zucchini puck.

I send it to the oven, heated to 200 degrees, for 20 minutes. I prepare a mixture of fresh and dried herbs, salt and vegetable oil.

Add greens 5 minutes before done

After 20 minutes of baking, I take out a baking sheet and put greens on top of each zucchini: it will wonderfully reveal the aroma in the oven. Bake another 5 minutes - and the zucchini is ready!

Portion of zucchini 150 grams

Serving 60 calories. You can eat such a dish and lose weight for breakfast or dinner, as well as for lunch as a side dish to. The recipe can be found at the link, it is clickable.

Ragout of zucchini and vegetables baked in the oven

In this recipe, I used a seasonal vegetable mix: I took everything that autumn gives us and is sold by stores. And what I had at home. 🙂 Zucchini will add juiciness and freshness to baked vegetables in the oven. Depending on the season and the availability and price of ingredients in stores or in your refrigerator, the recipe can be changed.

Quantity of ingredients: 8
Time for preparing: 30 minutes
Calories per 100 g: 52 kcal
Proteins fats carbohydrates: 1,5 / 0,9 / 9,5

Ingredients:

Ingredients for vegetable stew

Zucchini - 250 grams
Bulgarian pepper - 200 grams
Potato - 200 grams
Tomato - 200 grams
Onion - 120 grams
Vegetable oil - 5 grams
Greens fresh and dried - 7 grams
Salt - to taste

Roasted vegetables

I cut all the vegetables: potatoes - in circles, zucchini - in strips, bell peppers and onions - in half rings, tomato - in halves of circles.

I grease the baking dish with vegetable oil. You can use baking paper.

Laying vegetables in layers

I lay out the vegetables in layers in a form: at the bottom - potatoes, then peppers, then zucchini, onions.

Vegetables before roasting

Sprinkle with dried herbs and lay out the last layer of tomatoes.

Bake in the oven at 200 degrees for 40 minutes.

Greens give freshness

When serving, sprinkle vegetables with fresh herbs.

Without mayonnaise, cheese or sour cream, vegetables with zucchini turned out juicy. They can be eaten as an independent dish during any meal, and as an elegant vegetable side dish. It will go well with dietary ones.

Zucchini sauce is suitable for meat, poultry, fish and especially spaghetti.

Sometimes you want to diversify the boiled chicken breast, “flavor” it with something, but mayonnaise is impossible. This recipe may help someone cope during a weight loss crisis. It is low-calorie, and will perfectly complement the taste of various dishes.

Quantity of ingredients: 7
Time for preparing: 20 minutes
Calories per 100 g: 31 kcal
Proteins fats carbohydrates: 0,9 / 1,0 / 4,6

Ingredients

Ingredients for zucchini sauce

Young zucchini - 250 grams
Tomato - 150 grams
Cherry tomatoes - 150 g
Onion or leek - 120 grams
Olive oil - 5 grams or 1 tsp.
Basil
Salt - to taste

I cook this recipe very quickly so that the vegetables retain their taste and useful properties.

I cut the leek into rings, scalded the tomato

I wash all the vegetables and pour the tomato with boiling water, after cutting it. In the meantime, I'm chopping the leek. If I don't have leeks, regular onions will work too. Half a medium-sized onion will suffice.

I put the pan on heat and add olive oil. This sauce will have a Mediterranean touch, so I took olive oil. If there is no olive oil, then replace it with regular sunflower oil.

Saute leek and tomato

I peel the tomato from the skin and cut it into small cubes. I spread the onion in the pan, literally in half a minute - the tomato.

I rub the zucchini with a long straw

While the tomato gives juice, I quickly grate zucchini or zucchini on a grater for Korean carrots. I send it to the pan.

Zucchini cooked in sauce for 5 minutes

When the zucchini boils and becomes softer, it's about 3-5 minutes - I add cherry tomatoes and finely chopped greens. Better if it is basil. If there is no basil, then you can parsley. If you like it spicier, then along with the cherry tomatoes you can add a clove of garlic, grated on a fine grater.

Zucchini sauce with cherry tomatoes is suitable for a meat dish

I take it off the stove, the sauce with zucchini is ready!

Cherry can be added already to the plate. And eat with any meat or poultry. Perfect for - her recipe can be viewed at the link.

Zucchini puree soup

Zucchini soup is very rarely made because zucchini is a watery vegetable and cooks faster than other ingredients. In the soup, slices of zucchini are slippery and transparent, which is unusual.

Once I ate fish soup in a cafe, pieces of zucchini floated in it. For an amateur, I tell you;). I prefer the classic Finnish recipe for fish soup.

Zucchini performs best in puree soup. Adds freshness and lightness, thickens the soup, and goes well with other vegetables. What pleases is that for soup-puree you can take not a small young crispy zucchini, but a large and slightly stale one. Sometimes it happens. 🙂

I use zucchini in various combinations: with cauliflower, with broccoli, with green peas. In this selection, I included a diet puree soup with zucchini and cauliflower.

Quantity of ingredients: 9
Time for preparing: 30 minutes
Calories per 100 g: 45 kcal
Proteins fats carbohydrates: 1,8 / 0,7 / 8,2

Ingredients

Ingredients for zucchini soup

Zucchini - 400 g
Frozen cauliflower - 400 g
Potato - 240 grams
Onion - 100 grams
Carrot - 110 grams
Cream 10% - 60 grams (for 6 bowls of soup)
Greens for decorating a dish 10 grams
Water - 1 liter
Salt - to taste

Boil potatoes in 1 liter of water

I defrost frozen cabbage. I peel and cut the potatoes, put them to boil in 1 liter of water.

Chopping the remaining vegetables for the puree soup

In the meantime, I cut all the vegetables in an arbitrary way - into cubes, cubes into straws. I will turn them into puree, so cutting can be any. In this recipe, I do not fry onions and carrots, I do not increase the fat content: it is better to add cream to the plate for taste.

I send all the vegetables to the pan

7 minutes after boiling the potatoes over low heat, add carrots and onions to the pan, after another 3 minutes - zucchini and cauliflower. Vegetables are not completely covered with water. Let it be better to be a little less and the puree soup will turn out thick. It's easier to add water later than to add flour to thicken.

After boiling, leave to cook for another 15 minutes.

I beat the prepared vegetables with a blender

I remove the boiled vegetables from the stove, grind with a blender and salt.

In 1-2 minutes, vegetables turn into puree

You should get a uniform creamy texture. If you do not have a blender, then you can rub the vegetables through a sieve. The consistency will be slightly different, but in any case it will be delicious.

Serving zucchini and cauliflower soup

I love to draw cream on the surface of the soup, it's so interesting, and then it's delicious! Therefore, before serving, I add cream soup puree and decorate with herbs. The soup is creamy, light, unusually vitamin in taste. And only 25 kcal per 100 grams with cream. There are only 63 kcal in this plate. The beauty!

As I wrote, I cooked vegetables in 1 liter of water. It turned out the volume of soup, which was enough for 9 plates.

Zucchini rings with minced meat baked in the oven

This dish is very convenient, as it combines two-in-one: both the second and the side dish. Zucchini can be stuffed with meat, poultry, vegetables, cereals, a mixture of the above. I am suggesting a lunch dish, so the recipe will be with mixed minced chicken and pork.

Quantity of ingredients: 10
Time for preparing: 45 minutes
Calories per 100 g: 81 kcal
Proteins fats carbohydrates: 8,2 / 3,4 / 3,7

Ingredients:

Ingredients for minced zucchini

Zucchini - 900 grams
Chicken fillet - 250 grams (1 small breast)
Pork chop - 250 grams
Tomato - 140 grams (1 piece)
Onion - 100 grams (1 piece)
Garlic - 8 grams (2 cloves)
Soft cheese, Gouda varieties - 60 grams. Can be replaced with sour cream.
Vegetable oil - 2 grams
Greens - 10 grams
Salt - to taste

Since the zucchini cooks much faster than the meat filling, the filling must be pre-cooked. Otherwise, after a long roasting, only a transparent, watery pulp will remain from the zucchini.

Making tapered cuts

I cut the zucchini into rings 2 cm thick. Then I make a cone-shaped depression in each circle with a sharp knife. I do not cut through the zucchini, I leave the bottom so that the stuffing does not fall out later. Everything that I cut out of zucchini, I don’t throw it away, but use it for the filling.

Minced chicken and pork with vegetables

I pass chicken fillet, pork, onion, garlic and the middle of zucchini through a meat grinder. You can also take ready-made minced meat from the store, but you don’t know for sure if it contains fat and skin. Therefore, it is safer to do it yourself.

I put the pan on heat. You can turn on the oven to heat up to 200 degrees.

Minced meat with vegetables carcass, not fry

Finely chop the tomato and send it to the pan without vegetable oil. Then I add minced meat, onion and zucchini. Minced meat contains ingredients containing water, so it is not fried, but stewed. I leave it for 12-15 minutes.

In the meantime, finely chop the greens, rub the cheese.

Salt and mix the stuffing in a pan. You can add spices if you like it spicier. Mince is ready.

I cover the baking sheet with baking paper and purely symbolically grease it with vegetable oil. If there is no paper, then you can do without it.

I press each hill with minced meat with a spoon

I spread mugs from zucchini, and inside and on top of them, neatly crumbly minced meat with a spoon. At each puck, I press down the minced meat cap with a spoon, tamping a little. A little broth will remain in the pan - this is normal.

Little secret. If I want the stuffed zucchini to melt in my mouth, then I need to achieve a pasty consistency of minced meat. To do this, grind the filling in a blender.

Before baking

But this is optional. A little skill - and crumbly minced meat will lie in beautiful slides on zucchini. I sprinkle each circle with herbs, then with grated cheese - it will bind the minced meat and spread beautifully. To reduce calories, you can use sour cream.

I bake in the oven for 20 minutes.

Portion 210 grams

That's all: stuffed zucchini is ready. The filling turned out to be very juicy due to the addition of vegetables. And the zucchini did not become soft and transparent. He retained a pleasant crunch, which gives the dish lightness and freshness. On a plate, a portion of 210 grams, it contains 170 kcal.

Bon appetit!

Table of calories and BJU recipes

All the recipes that I used to cook, I calculated manually, taking the calorie content and the ratio of BJU from the product packaging. Your numbers may vary slightly.

№	The name of the zucchini dish	calories, kcal per 100 grams	Squirrels	Fats	Carbohydrates
1	Lush omelette with zucchini	77	4,5	4,9	3,6
2	Zucchini casserole	30	2,4	0,5	3,9
3	Zucchini pancakes with bran	56	2,7	2,5	5,4
4	Fresh zucchini, carrot and cucumber salad	32	0,8	1,3	4,5
5	Salad of fresh zucchini, tomatoes, cucumbers and peppers	29	0,8	1,1	4,1
6	Salad of fresh zucchini and vegetable mix	27,5	0,9	0,7	4,3
7	Baked zucchini with tomatoes and herbs	41	0,8	1,6	5,8
8	Ragout of zucchini and vegetables	52	1,5	0,9	9,5
9	Sauce with zucchini and tomatoes	31	0,9	1,0	4,6
10	Zucchini puree soup	25	1,0	0,4	4,6
11	Zucchini rings baked with minced meat	81	8,2	3,4	3,7

The table shows that all zucchini dishes prepared according to any of my recipes are low-calorie. And they can be safely included in the diet for weight loss.

The season of vegetables always encourages dieting in order to lose weight. The affordable, easy-to-grow zucchini is also an oblong vegetable of white, green or yellow color, with large seeds inside. You can use it fresh, but it is better to study simple and tasty zucchini diet meals undergoing heat treatment - thus the vegetable becomes tastier, softer.

Cooking zucchini does not take much time - until fully cooked, the vegetable is stewed for no more than 20 minutes. But the knowledge of the housewives is limited only to frying the zucchini rings in flour and using it in the form of cubes for making vegetable stew. Next, methods for preparing zucchini for those who are going to lose weight on a vegetable diet or proper nutrition will be presented in detail.

To prepare it, you will need the following ingredients:

• 2 small zucchini;
• one carrot and one sweet bell pepper;
• 2 tomatoes;
• bulb;
• 2-3 peeled garlic cloves;
• sunflower oil;
• tomato paste;
• herbs and spices to taste.

Stewed vegetables are cooked quickly, which will require the following steps:

• Rinse and peel all vegetables - zucchini, if desired, tomatoes, onions and garlic cloves.
• Cut the zucchini and tomatoes into cubes, grate the carrots or also cut into cubes, pepper into strips.
• If there is no desire to use onions, then it is better not to refuse it, but to grate it and add later along with tomato paste.
• Pour a little sunflower oil into the pan - no more than two tablespoons.
• Pour all the vegetables gradually, salt. If the onion is diced, it is added first, frying in oil until golden brown. And only then pour the remaining vegetables.
• After stewing for 3-5 minutes, add tomato paste and grated onion when using the vegetable in this form.
• Salt again, pepper, add spices to taste.
• Simmer another 10 minutes.

The finished dish is laid out on a serving plate and decorated with greens. Ragout is recommended to be added as a side dish to fish, meat or chicken. Zucchini can not be peeled and seeds if they are small. "Young" zucchini is much softer, and the fibrous core that is present adds flavor to the finished dish.

Zucchini hemp with minced meat

In haste, you can cook zucchini stumps not only for your diet, but also for the festive table. The dish turns out hearty and tasty.

• Rinse the zucchini and cut into rings 4-5 cm wide. If the vegetables are large, then the height of the stumps is reduced to 3-4 cm. You need to take out the inside with a spoon, leaving a thin bottom. The pulp is best used for stuffing.
• Next, separately in a pan, fry carrots, grated previously on a grater, and onions in vegetable oil. 2-3 minutes after stewing add the insides of zucchini and minced meat. Everything is fried almost until done.
• Stewed vegetables with minced meat are laid out in blanks.
• Hemp is put on a baking sheet with parchment and sprinkled with cheese.

Hemp should be baked in the oven for about 30 minutes at 180 degrees. If necessary, increase the time.

Hemp can be put on the festive table for guests for snacks. Garlic and other spices are added to the filling to taste.

Stuffed curd zucchini

The recipe for quick cooking of a dietary dish with cottage cheese is as follows:

• Zucchini is peeled and cut into two parts lengthwise. The core must be removed.
• Next, in a bowl, mix cottage cheese, herbs, chopped garlic (2-3 cloves), egg, salt and pepper to taste.
• The mixture is laid out in boats, having previously salted it a little.
• Spread the cooked boats on parchment on a baking sheet and send to the oven for 40 minutes at a temperature of 180 degrees.

10-15 minutes before readiness, the dish is taken out and sprinkled with grated cheese, you can additionally sprinkle with herbs. The presented recipe has a minimum calorie content - only 50 kcal per 100 grams of the finished product.

Baked zucchini with sour cream and herbs

Oven-baked zucchini replaces stewed stew.

Cooking a dish is easy and fast if you follow the sequence:

• Zucchini is washed, peeled and cut into rings 1 cm wide. Sprinkle the workpiece with spices - salt, pepper, basil and others - and leave for 15 minutes.
• At this time, you need to prepare the sauce - mix a glass of sour cream and 2 eggs, chop the greens, squeeze the garlic through a press. Mix everything thoroughly.
• Fry the zucchini in a pan in a small amount of oil until a crust forms.
• Arrange zucchini rings in a single layer on a baking sheet, brush with sauce, repeat layers. Cover the entire contents of the baking sheet with the remaining sauce.

Bake the dish in the oven for 30 minutes, if desired, you can sprinkle with cheese 10 minutes before readiness.

Cheese casserole

You can cook dinner quickly and tasty if you use the casserole recipe.

To prepare, you must perform the following steps:

• Peel the zucchini and cut them into circles no more than 5 mm wide. Next, you need to boil the vegetable until half cooked - about 5 minutes.
• Take out the zucchini and leave to cool. At this time, prepare the sauce - pour 2 tablespoons of flour into a pan with butter. Add 2 eggs and a glass of milk. Everything is thoroughly mixed, salted and peppered.
• Grease a baking sheet with olive oil and spread zucchini on it. In a separate bowl, 200 g of cheese and greens are mixed, everything is thoroughly mixed until a homogeneous mass.
• The billet of cheese is laid out on zucchini, poured with cooked sauce. Sprinkle with grated hard cheese.

Remove the baking sheet in the oven for half an hour. Such simple recipes are great for dinner parties, the dish is preferred by vegetarians.

Zucchini pizza

If you are on a diet, you can cook pizza without using dough according to the following recipe:

• Zucchini tinder on a coarse grater, squeeze the resulting mass. Add an egg, herbs, salt, pepper and flour to it - until the consistency of thick sour cream.
• Grease a baking sheet with butter, spread the mixture.
• Next, you need to lay out the filling - it is better to bake with chicken breast.
• Boiled fillet, chopped tomato, mushrooms if possible, put on squash dough. Sprinkle with cheese.

Bake in the oven for 30-40 minutes or until tender - check the condition of the cheese (it should melt and fry).

Frittata

If you are tired of the standard homemade omelette, you can make a frittata according to the following recipe:

• Fry the onion, bell pepper, peeled and diced zucchini in vegetable oil. Salt and pepper everything.
• In a separate bowl, mix 3 eggs and half a glass of milk.
• Pour the contents of the bowl into the skillet, season with salt and pepper.

Fry until the eggs are done. You can add other vegetables to the frittata that the family likes.

Fried zucchini with soy sauce

A step-by-step recipe for a savory dish is presented as follows:

• Mix a tablespoon of starch in half a glass of water. Add 4 tablespoons to the sauce. soy sauce, chopped onion, salt and a little ginger.
• Zucchini is peeled, cut into cubes and fried in vegetable oil until golden brown. Add chopped carrots and sweet peppers.
• When the zucchini is half cooked, pour in the soy sauce billet. Simmer covered for 7 minutes.

Serve the presented dish with rice or other possible side dish. Cooking does not take more than half an hour.

Fried zucchini in batter

Cooking at home is always fun when new recipes are used. For example, zucchini in batter is great for dinner and a festive table. Original sauces - garlic, soy - will complement the dish with sophistication.

Cooking takes place in the following sequence:

• Mix in a bowl a glass of sour cream, an egg, herbs, 6 tablespoons of flour.
• Zucchini is cut into rings up to 5 mm thick. Salt and pepper them.
• Next, heat a frying pan with a little vegetable oil.
• Dip a circle of zucchini in the prepared batter and spread it in a pan for frying.

The presented dish is to the taste even of men, whose diet consists of a foamy alcoholic drink with all sorts of delicacies for this.

Soup puree

Dietary dishes include a huge number of soups, so you can’t do without mashed soup:

• Zucchini is peeled and grated, put in a saucepan and poured with water so that it covers the vegetable.
• Put the pan on the fire, salt and pepper. Cook until mushy.
• Beat the contents with a blender, add greens and a little warmed cream.

After thorough mixing, you get an excellent diet dish that will appeal to everyone who watches their weight.

Zucchini fritters

Zucchini pancakes will replace the already bored test ones.

Cooking takes place in the following sequence:

• The zucchini is rubbed on a grater, then squeezed and put in a colander - the juice should drain a little.
• Pour the zucchini into a bowl, salt and pepper them. Add one egg, flour to the consistency of dough for standard pancakes. Add some cheese if desired.
• Fried pancakes in a pan with hot vegetable oil.

Pancakes are served hot, but cold zucchini acquire a new taste, so they are also quickly eaten by the family.

Cake

Zucchini cake is an interesting and dietary dish.

It is easy to prepare it in the sequence:

• Grate the zucchini and squeeze the juice out of them. Next, you need to add the egg and flour to the consistency of pancake dough.
• Cakes are baked in a frying pan with hot oil.
• Spread the cakes on a dish cooled down, after preparing the sauce from natural yogurt, herbs, grated cheese and garlic.
• Lubricate the cakes with sauce, sprinkle with herbs on top.

Additionally, you can cook carrot-onion cakes - mix carrots and onions with egg and flour. Bake the cakes and leave to cool. Fold the cake, alternating layers.

Crispy sticks

Crispy sticks can be put on the festive table or guests who came with beer.

Preparation involves the following steps:

• Zucchini is cut into bars no more than 1 cm thick. Then the zucchini must be put in a plate with vegetable oil and kept in it for about 20 minutes. Salt and spices are first added to the oil.
• Take out the sticks and dip them in breadcrumbs.
• The workpiece is laid out on a baking sheet with parchment paper.
• Send to the oven for half an hour.

Various spices can be added to the oil, which will appeal to the family.

Pickled zucchini

Pickle lovers can replace the usual cucumbers and tomatoes with zucchini.

For this you need:

• Cut the vegetable into slices, sprinkle them with salt and leave for half an hour.
• At this time, prepare the marinade - mix 2 cloves of chopped garlic, greens, pepper, 2 tablespoons of table vinegar, 6 tbsp. l. vegetable oil and 2 tbsp. l. honey.
• The resulting juice is drained from the zucchini and pour everything with the prepared marinade.

The resulting mixture must be removed in the refrigerator under the lid, left overnight - this will be enough to get a lightly salted product.

Recipes for dietary dishes from zucchini with photos are presented in detail so that they cause appetite and a desire to cook something new, to please the family with delights. Zucchini should not be abandoned, since this vegetable is available in the summer, contains a complex of useful vitamins and minerals, promotes digestion, helps to remove toxins and toxins from the body.

Vegetables are the main source of healthy food, and calorie-controlled recipes form the basis of a healthy diet.

Diet zucchini dish for the holiday

Oven-baked chicken is a win-win option for a hot dish for any banquet. And with zucchini in sour cream sauce, such a dish will be even more desirable, because it is so tender and tasty that you will lick your fingers!

Ingredients

• Chicken breast - 0.8 kg;
• Young zucchini - 1 kg;
• Onion turnip - 130 g;
• Mayonnaise "Calve Light" - 40 g;
• Sour cream - 10% - 40 g;
• Garlic salt - to taste;
• Grain mustard - 5 g.

How to cook diet zucchini in the oven

1. Cut the breast into portions. We clean the onion and chop finely in half rings.
2. For this recipe, you need to take thin green zucchini, since we will cut them into circles 10 mm thick. If you took a large zucchini, and after cleaning and slicing you get large rings, then just cut each ring into 4 parts.
3. We're preparing the sauce. Mix sour cream with mayonnaise and mustard, add garlic salt to taste, mix everything.
4. In a deep bowl, combine the chicken, onion and zucchini together, pour them with sauce, mix and put in the refrigerator for 2 hours to soak.
5. After 120 minutes, turn on the oven for heating (190 ° C), put the chicken with zucchini in a refractory form and send the dish to the oven for 40 minutes.
6. If desired, 10 minutes before the end of cooking, you can sprinkle the casserole with grated cheese, but in this case the calorie content of the dish will increase.

You can find even more diet recipes with zucchini on our website:

Diet pancakes from zucchini in the oven

Such pancakes can be safely called cutlets, because they are prepared without flour and, moreover, baked in the oven. The incomparable taste, the delicate texture of the flatbreads, the quick preparation and the mind-blowing sauce are guaranteed to make you a fan of this dish.

Ingredients

• Green zucchini - 2 pcs;
• Selected chicken eggs - 3 pcs;
• Carrot - 120 g;
• Bulb - 130 g;
• Salt - to taste;
• Classic yogurt 0% - 0.1 kg;
• Assorted greens - ½ a small bunch;
• Pickled cucumber - 1 pc;
• Garlic clove - 10 g.

1. Before starting cooking, we immediately turn on the oven to heat up to 185 ° C, since the dough is made very quickly, and the pancakes must be sent immediately to the already hot oven so that the dough does not have time to become watery.
2. We also prepare the baking dish in advance. Line a baking sheet with parchment paper and brush the paper on top with a thin layer of oil.
3. Now let's move on to the test. Three peeled zucchini and carrots on a grater, add and squeeze the juice from the vegetable mass.
4. Chop the onion into very small cubes and add to the rest of the vegetables, where you should also beat in the eggs and add a little more salt to taste. Mix everything quickly and spread the pancakes on parchment with a spoon.
5. We send the baking sheet to the oven for 20 minutes, and at this time we will prepare the sauce.
6. Grind all greens, pickled cucumber and garlic in a blender until smooth, add yogurt. Whisk everything again and the sauce is ready.

You can cook pancakes for this sauce according to any recipe. And you can get acquainted with different options for zucchini cakes in this pancake selection from "Your Cook":

Diet zucchini with garlic in the oven

If you are an avid gardener, and you have zucchini safely stored at home all winter, then you can please yourself and your loved ones with this delicious and very simple snack at any time of the year.

Ingredients

• Medium-sized green zucchini - 3 pcs;
• Classic yogurt 0% - 200 ml;
• Garlic - 2 cloves;
• Low-fat cheese - 70 g;
• Any greens - 1 bunch;
• Salt - to taste.

How to cook diet zucchini in the oven

1. Without peeling the thin skin, cut the zucchini after washing into circles 1 cm thick and place them on a tray lined with baking paper.
2. Separately, mix grated cheese with yogurt and grated garlic in a bowl, after which we generously grease the zucchini with the resulting mass.
3. In the oven preheated to 185 ° C, remove the baking sheet for 15-20 minutes, until the zucchini becomes soft, and the cheese and cream “hat” becomes appetizingly ruddy.

I already wrote a recipe for zucchini pancakes, but today I will tell you what other “culinary masterpieces” can be made from ordinary zucchini. Why culinary masterpieces? Because they turn out to be incredibly tasty and at the same time contain a minimum of calories, which we love to count.

Zucchini is generally a versatile vegetable that can be fried, baked, and boiled. And let me remind you again, it is a useful product in the diet of losing weight. Therefore, I decided to tell you in more detail what else can be prepared from this vegetable.

Zucchini stew

Diet porridge with zucchini

The composition includes the same ingredients as in the previous recipe.

Diet soup with zucchini

Ingredients: 1 piece of zucchini, 4 peppers, 1 stalk of celery, 2 carrots.

Ingredients: 0.5 kg potatoes, 1 zucchini, 2 garlic cloves, 150 g sour cream, salt to taste.

Ingredients: 1.5 kg of tomatoes, 3 onions, 0.5 kg of zucchini, 1 tsp. rast. butter, 150 g cheese, pepper and salt.

Material source: http://minys-kg.ru/2014/07/dieticheskie-blyuda-iz-kabachkov/

Salads

Salads are prepared from both raw zucchini and stewed ones.

Warm zucchini salad with tomatoes

For its preparation you need:

• One zucchini;
• Basil;
• Homemade cheese. You can also cottage cheese, only with a fat content of up to 5%;
• 200 g of tomatoes;
• Lemon juice, sea salt, garlic.

A young zucchini is cut into rings and baked in the oven, sprinkled with lemon juice. Cheese is rubbed with herbs and garlic, tomatoes are cut and mixed with already baked zucchini. Topped with cheese.

This dish can be attributed to the Mediterranean, and Mediterranean cuisine does not harm the figure, but it gives a “sea” of health.

Olivier salad

It can also be dietary, but at the same time quite festive and tasty. For cooking, you need one larger zucchini and one carrot, as well as several salted gherkins, chicken breast (ham is also suitable), celery roots (100 g) and frozen peas (200 g).

For “mayonnaise”, both the most low-fat sour cream and yogurt without additives (150 g), dry mustard, pepper and salt are used. Everything is mixed and whipped (you can use a blender), hidden in the refrigerator. Meanwhile, the zucchini is cut into checkers and baked in the oven. Add peas and other vegetables. The breast is boiled with lemon juice and also cut. Everything is seasoned with mayonnaise.

Material source: http://diet-log.ru/dieticheskie-blyuda-iz-kabachkov/

Zucchini caviar with a diet

Many people love zucchini caviar, but they are too lazy to cook it on their own and buy it ready-made in jars. During the diet, it is better not to do this, since the caviar in jars is quite high-calorie and contains preservatives and other substances of little use. Therefore, it is best to cook it yourself.

Ingredients:

• zucchini - 4 pcs.;
• carrots - 2 pcs.;
• onions - 2 pcs.;
• tomatoes - 3 pcs.;
• garlic - 3-4 cloves;
• vegetable oil - for frying.

Cooking

Wash all vegetables. Bake the zucchini in the oven. Peel the onions and carrots, chop finely and send to fry over low heat. Pour boiling water over the tomatoes, remove the skin and also cut into small pieces. Add to vegetables along with minced garlic.

Stew everything together for about 10 minutes, then transfer the vegetables from the pan along with the zucchini to a blender and mix until smooth. Transfer the caviar to the pan and put on a small fire to evaporate the excess liquid. The finished dish can be eaten immediately or stored in the refrigerator for several days, or you can roll it into jars and eat this wonderful summer caviar in winter.

Braised zucchini with rice

Using zucchini for weight loss, you want the dishes from them to turn out not only tasty, but also satisfying. This is the option for a light lunch or dinner, and we offer you.

Ingredients:

• zucchini - 2 pcs.;
• onion - 1 pc.;
• carrots - 1 pc.;
• rice - ½ st.;
• salt, garlic, herbs - to taste.

Cooking

Wash the zucchini, remove the skin from them and cut into cubes. Put the vegetables in a saucepan, cover and simmer for about 10-15 minutes. At the same time, you do not need to add water, the zucchini should start up their juice.

In the meantime, peel and chop the onion finely, and grate the carrots on a coarse grater. Send vegetables along with rice to a pot with zucchini and simmer everything together until the rice is cooked. At the end, add your favorite herbs, pre-chopped garlic and other spices that you like. Eat the dish chilled. If desired, you can add a few tomatoes during the cooking process.

Material source: http://womanadvice.ru/kabachkovaya-dieta-dlya-pohudeniya

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Zucchini dishes are not only tasty, but also incredibly healthy, easy food. There are many interesting dishes from this vegetable, which are ideal for those who follow their figure and want to lose a few extra pounds.

Useful properties of zucchini

Zucchini is a storehouse of substances useful for the human body, which should be discussed separately:

1. This product is very satisfying, and all due to the fact that it consists of fibers that can turn into a gel and fill the stomach;
2. Also, zucchini fibers, like a scrub, clean the intestines well, and this reduces the risk of oncology of the gastrointestinal tract to zero;
3. Eliminates the problem of constipation and disruption of the intestines;
4. Thanks to the fiber in zucchini, the body is cleansed of toxins and toxins;
5. Fiber regulates blood sugar;
6. Zucchini contains vitamin C, manganese, potassium, and other useful substances;
7. Zucchini is an ideal vegetable for people suffering from allergies.

diet recipes

In order for zucchini to really have a positive effect during the diet, you need to buy them only fresh and ripe, and season them only with natural ingredients.

Soup

Cooking a dietary soup will take no more than 30 minutes, the calorie content for one small portion will be only 35 kcal.

How to cook:

1. The first step is to boil the vegetables to get a vegetable broth (for example, from carrots and celery or mushrooms);
2. While the broth is being prepared, cut the zucchini and stew them in apple cider vinegar (about 10 minutes), then add the diced onion to the pan;
3. In a separate pan, heat the flour, then pour it into the broth, send stewed vegetables there, cook everything over low heat until cooked (about 15 minutes);
4. While the soup is cooking, boil the egg, separate the yolk, chop it finely, also finely chop the fresh ginger and herbs, mix everything and pour into the soup.

The soup must be insisted for about 5 minutes, after which it can be served at the table. Apple cider vinegar and ginger will enhance the effect of weight loss.

Oatmeal

This dish takes about 40 minutes to prepare. Calorie content per serving will not exceed 50 kcal.

Cooking method:

1. Separate the skin from the meat, put the broth out of it;
2. As soon as the water boils, add chopped onion to it (you can cut it in any way);
3. After 10 minutes, remove the meat from the broth and add chopped zucchini oatmeal into it, cook for another 10 minutes;
4. At the end, you can add any natural spice to taste, for example, ground pepper.

Salad "Olivier"

Cooking will take 30 minutes, the calorie content of this type of "Olivier" is no more than 120 kcal per 100 gr.

Step by step recipe:

1. Wash the zucchini, peel and bake for 20 minutes;
2. While the zucchini is baking, boil the chicken breast by adding lemon juice to the water;
3. Ready-made zucchini, as well as meat, cucumbers, fresh carrots and celery, cut and mix, add peas;
4. Prepare dressing: mix mustard with low-fat sour cream (salt and pepper if desired), mix with a fork or mixer, add to vegetables.

Pancakes from zucchini cooked in a pan

Cooking time - 30 min. Calorie content per 100 gr - about 100 kcal.

Step by step recipe:

Dishes cooked in the oven

Simple zucchini can be a real holiday delicacy when cooked in the oven.

rolls

Cooking time - 25 minutes, calorie rolls with cottage cheese - 100 kcal per 100 gr.

How to cook:

1. Zucchini must be washed, they do not need to be peeled, you just need to cut them lengthwise into thin slices;
2. Put the resulting plates on a baking sheet lined with parchment paper, put in a preheated oven (180 °) for 10 minutes;
3. In the meantime, it is necessary to prepare the filling: chop the greens, chop the garlic, mix it all with cottage cheese and salt;
4. Baked zucchini must be cooled slightly, then filled with curd mass (about 1 tsp per plate), and then twisted into rolls.

Zucchini in the oven with sour cream sauce

Zucchini in sour cream sauce will be ready in 40 minutes, and the calorie content of the dish will be about 150 kcal per 100 g.

Step by step preparation:

1. Turn on the oven to heat up to 220 °;
2. While the oven is preheating, the zucchini must be cut into slices 1 cm thick;
3. Chop the greens, season it with vegetable oil, salt and pepper, then mix the zucchini themselves well in this mixture;
4. Put the zucchini on a baking sheet and put in the oven to bake (about 20 minutes);
5. In the meantime, prepare sour cream sauce: finely grate the cheese, mix with sour cream, add chopped herbs;
6. Pour half-cooked zucchini with sauce, leave in the oven until the sauce is browned;
7. Remove the finished dish from the oven and season with chopped garlic and dill sprigs on top.

Cooking in a multicooker

It is known that any dish from a slow cooker turns out to be less high-calorie than usual, even if it is not dietary at all. And if, following a diet, periodically cook zucchini dishes in it, in this case you can really reduce your weight and improve your body.

Vegetable stew

The cooking time of this dish in a slow cooker is 45 minutes, the calorie content of zucchini with vegetables will be about 98 kcal per 100 g.

How to cook:

1. It’s worth starting with carrots and onions, which need to be peeled and chopped, then put in a multicooker bowl, add vegetable oil and fry them in the “Frying” mode for 10 minutes;
2. In the meantime, it is necessary to prepare the zucchini itself (cut in random order), as well as bell pepper and chili pepper: both must be carefully cleaned from stones, cut into small strips and after 10 minutes added to the slow cooker, then transfer the device to "Extinguishing" mode and cook for another 10 minutes;
3. While the vegetables are being prepared, it is necessary to peel and cut the tomatoes into small cubes (the skin can be removed or left as desired), then (at the signal of the multicooker) pour them into the bowl, salt the vegetables, pepper, mix thoroughly and leave to stew for another 10 minutes;
4. Crush or finely chop the garlic cloves, when the machine beeps, add it to the cooked vegetables and cover. Leave the vegetables to "approach" for 5-10 minutes in the switched off multicooker.

Casserole

The casserole cooks in about 1 hour 30 minutes in total. Calorie content in 100 gr of a dish is about 15 kcal.

How to cook zucchini casserole (step by step):

1. Grind the zucchini on a fine grater and transfer to a separate bowl, leave it for the excess juice to flow out;
2. While the zucchini is being prepared, it is necessary to grate the cheese on a coarse grater, and pass the garlic through a press;
3. Drain the released juice from the zucchini, put cheese, garlic, finely chopped greens on them, beat out three eggs, add semolina, season all this with low-fat sour cream;
4. Leave the resulting mass to infuse, as the semolina should swell (about 15 minutes);
5. The resulting mass can be salted, but only a little, since the cheese itself is salty, so sometimes you can do without salt;
6. While the semolina swells, it is necessary to turn on the multicooker in the "Baking" mode and grease the bowl with vegetable oil;
7. When the future casserole is ready (there should be no excess liquid in it, the semolina should swell well), it can be laid out in the multicooker bowl, gently leveling it;
8. Zucchini casserole in a slow cooker cooks for exactly 1 hour in the “Baking” mode;
9. The finished casserole is served without any sauces and dressings, so as not to increase the calorie content of the dish. You can use it with kefir.

Bon appetit!

Young zucchini can, without exaggeration, be considered a natural medicine. Their pulp has not only proteins and carbohydrates, but also carotene, B vitamins, ascorbic acid, pectins, magnesium mineral salts, calcium, potassium and iron. It is due to the small amount of fiber in the composition of zucchini that they are considered dietary.. They are very low in calories, containing only 20 kcal per 100 g.

The use of zucchini in cooking

Often housewives give heat treatment to zucchini, they are fried, stewed, marinated, used in salads, used as a side dish for fish and meat dishes. This vegetable is even used for compotes with the addition of cherry plum, in which case the zucchini becomes delicate in taste, similar to pineapples. Therefore, it makes sense to consider quick and tasty dishes using zucchini for.

Zucchini pancakes

Dietary nutrition is healthy and correct, which is even recommended by doctors for many. We can cook zucchini pancakes regularly, it will be not only useful, but also delicious! Moreover, the calorie content of such a dish is approximately two times lower than in conventional counterparts. Moreover, they can be included in the diet of a small child, however, if the sauce is not present in the recipe, then it is better to change it to low-fat sour cream.

Pancakes without flour

To prepare this dish you will need:

• 2 eggs;
• 2 zucchini;
• carrot;
• salt.

For sauce:

• natural yogurt or sour cream;
• cucumber (lightly salted, fresh, pickled - any);
• dill, parsley, coriander;
• salt optional;
• spices for piquancy;
• garlic.

Let's start cooking:

• Preheat oven to 180 C.
• While the oven is heating, wash and peel the vegetables.
• Grate the zucchini and carrots on a medium grater, cut the onion into cubes.
• Pour the vegetables into a bowl, beat in the eggs and salt.
• We cover the baking sheet with parchment, spread the pancakes with a spoon.
• Bake in the oven for 20 minutes.

During this time, we can prepare the sauce:

• We rub the garlic on a fine grater or just crush it, add it to finely chopped greens. We rub the cucumber on a fine grater. Next, mix with sour cream, add salt and all kinds of spices to taste.

Unusual pancakes from zucchini and salmon

For this dish you will need:

• 3 zucchini;
• one salmon fillet;
• whole milk;
• corn flour;
• grated cheese;
• lemon;
• salt, nutmeg if desired, pepper.

Let's start the task:

• We cut our zucchini into thin circles, blanch a little in boiling water and put it in a colander, let the water drain.
• It is necessary to cook the sauce on cornmeal (60 gr.) And milk (500 ml). Throw in pepper, salt and nutmeg as desired.
• Boil the salmon fillet.
• Preheat oven to 180 C.
• Lay out on a sheet

Fritters with a little vegetable oil

Waking up in the morning before work or before any urgent business, you remember that there is nothing in the refrigerator, and there is catastrophically little time for cooking. In this case, it would be a great idea to cook low-calorie zucchini pancakes, and through conventional frying in a pan. True, there are some secrets here. First of all, start preparing the dough. To do this, you need the following ingredients:

• 1 kg of zucchini;
• 2 chicken eggs;
• olive oil;
• 0.5 st. l mayonnaise;
• 1 fresh tomato;
• 1 onion;
• Spices.

In this variation of cooking, it is better to give preference not to carrots as an additional product, but tomato, as it is more juicy. Chop zucchini and onion. Remove all seeds from the tomato and cut into small pieces. Next, mix all the ingredients thoroughly and we get the dough of zucchini fritters. After that, we proceed directly to frying. To cook pancakes with a small amount of oil, you must first heat the pan well, then grease it with olive oil. Do not pour oil into the pan, as it may result in an overabundance: lubricate with a special brush. In this case, you need to fry on both sides.

Soup

Do not deny yourself the pleasure of trying diet dishes from cabbage and zucchini. To do this, take a small head of white cabbage, one zucchini, carrot, radish; half a glass of low-fat kefir; oregano, salt, marjoram, garlic.

Next, you need to grate all the vegetables on a coarse or medium grater and pour cold water. Boil until done. Add spices and garlic to kefir. When you serve the soup, put a spoonful of kefir in each serving.

Vegetable stew

Zucchini goes well with eggplant, so a diet dish of zucchini, eggplant and other vegetables tastes good too. To prepare such a simple dish as stew, you need to take equally the main ingredients: eggplant and zucchini, then the rest of the vegetables will make up about half of their total volume.

Wash all vegetables, cut onions, carrots, peppers, tomatoes. If you have young zucchini and eggplant, you can not peel them. Cut into cubes about 1.5 cm. You can add a couple of cloves of garlic if you like.

Put the vegetables in a pan or pan, fry in sunflower oil. After a while, you can add a little water if necessary. cover and simmer until fully cooked. Cooking time about an hour. Add salt and garlic 20 minutes before completion. Based on this recipe, you can change the ingredients, add other vegetables, such as a tomato, and cook different dietary squash dishes, in fact.

Tomatoes stuffed with zucchini

To prepare this dish you will need the following ingredients:

• tomatoes - 1 kg;
• onion - 2 pcs. (medium);
• zucchini - 0.5 kg;
• sunflower oil;
• melted butter;
• cheese - 100 g;
• pepper;
• salt.

Wash the tomatoes, cut off the top from the side of the stalk. Scoop out all the pulp with a teaspoon. Pepper and salt the tomatoes.

Minced meat is preparing: peel the zucchini from seeds and skins, cut into small cubes and fry in vegetable oil. Add salt, pepper to taste and fried onions. Stuff the tomatoes with minced meat, sprinkle with grated cheese and add a little melted butter. After that, place the blanks in the oven for baking for 20-25 minutes.

The finished appetizer will acquire a piquant taste if you pour it with sour cream and use it as an addition to any dishes. Although you can eat just like that. It will still be delicious!

Zucchini cutlets with minced chicken

This recipe is often used by girls who are losing weight according to Dukan. Cutlets are not only tasty, but also dietary! They can be prepared for both lunch and dinner. The main motto of this dish is tasty and healthy.

Ingredients:

• 2 zucchini;
• 100 g minced chicken;
• 1 egg;
• 2 cloves of garlic;
• spices to taste (black pepper, dry onion, salt).

Description of preparation:

• Wash the zucchini and grate on a coarse grater, then squeeze the whole mass as it should.
• In the mass that turned out, add minced meat, egg and spices, mix.
• Take minced meat in kuru, squeeze out the rest of the liquid again.
• Next, try to form medium-sized cutlets.
• It is better to fry in a hot frying pan on both sides.
• At the end, simmer there for 10 minutes, under the lid, adding some water.

You can do without starch. If you are not sure that they will hold, you can add 1 tbsp. l flour or cornstarch.

Oven baked zucchini with sour cream

This recipe is very simple, nothing more, only healthy and healthy food with a minimum of calories!

Ingredients:

• 2-3 zucchini;
• 1 head of garlic;
• 1 glass of sour cream;
• Spices to taste.

Let's start cooking:

• Wash the zucchini and pat dry. Cut them lengthwise and put them on a baking sheet or a special baking dish with the center up. Grate and salt to taste.
• In a separate bowl, mix sour cream and chopped garlic. Add salt to taste. Pour the resulting sauce over the zucchini and put in the oven for 30-40 minutes to bake.
• Ready! Serve with your favorite side dish and enjoy a healthy lunch or dinner!

Zucchini diet dishes can be consumed on almost any low-calorie diet. If you follow separate food systems, a blood type diet, or are allergic to certain foods, consult a specialist before introducing new dishes into your diet. In any case, to prepare "weight loss food" you will need a double boiler, a grill, and a set of convenient dishes with a non-sticky coating. Do not forget that zucchini must be fresh, and all seasonings used must be of natural origin.

Dietary first courses from zucchini

"Noodles" (serves 4)

Required: 1 medium-sized zucchini, 1 carrot, 100 g of celery root, cut into strips, herbs, natural yogurt, sea salt.

Grate the zucchini into long strips in the form of "noodles". Put the vegetables in a five-liter saucepan, cover with running water, boil until soft. Add some greens and a spoonful of natural yogurt to the plate. The same soup can be cooked on the broth of 1-2 chicken breasts. First, boil the meat, then boil the vegetables in this broth, and in the “final” add the diced chicken breasts.

Cream soup (serves 4)

You will need: 1 large zucchini, 1 carrot, 2 tomatoes, 1 bell pepper, oregano, 100 g grated Parmesan cheese on a coarse grater.

Cut vegetables and boil in 3 liters of water. Let the dish cool slightly, grind with a blender, season with 1 teaspoon of oregano. Then pour the soup into a glass, heat-resistant microwave-safe serving dish (pot or plate), sprinkle each serving with cheese and heat for 1-2 minutes, at a power of 600 watts. Serve when the cheese has cooled down a bit.

Mushroom soup with zucchini (serves 4)

Required: 200 g chopped champignons, 100 g sliced ​​zucchini, 3 tablespoons of boiled brown rice, 1 tablespoon of low-fat sour cream or Greek yogurt per plate, 1 onion, 1 tablespoon of olive oil

Saute onions, zucchini and carrots in oil for 2-3 minutes. Then add mushrooms, fry for 1 more minute. Pour 4 liters of water, cook until tender, add boiled rice. Put chopped greens and 1 tablespoon of yogurt in a plate. Can be served with dietary croutons or finely broken bread.

Dietary main dishes from zucchini

Rings stuffed with chicken breasts

You will need: 1 large zucchini, 600 g minced chicken breasts, 1 onion, minced and fried in 1 tablespoon olive oil, baking parchment, a mixture of 2 teaspoons olive oil and 1 teaspoon lemon juice, a mixture of seasonings " 5 peppers "or any seasoning for cutlets.

Cut the zucchini into rings, carefully remove the seeds and core with a small spoon. Spread the rings on a baking sheet on paper, heat the oven to 180 degrees. Mix the fried onion with minced chicken and add seasoning. Gently place 2 tablespoons of minced meat in the middle of each zucchini. Drizzle with a mixture of oil and lemon juice and bake for 30-40 minutes until tender. Periodically, you can sprinkle with an oil-lemon mixture. Serve with low-fat yogurt sauce or soy sauce.

Saute

1 large zucchini, 1 red onion, 100 g chopped mushrooms, 100 g green beans, 1 ear of milky corn or 6 mini-cobs, or 4 tablespoons of boiled brown rice. Seasoning for vegetables with rosemary and oregano, olive oil for sauteing.

Cut the zucchini and saute with onions and mushrooms for 3 minutes. Cook corn in a double boiler separately - 20 minutes at maximum power, or 10 if the cobs are small. Add the rest of the vegetables and rice, add water and simmer until tender. If you want to speed up the preparation of the dish, pre-cook the zucchini in a double boiler for 10 minutes and do not fry. The finished dish can be salted before serving.

1 large zucchini and 1 large onion, 1 cup wholemeal flour, 3 eggs, soda slaked with lemon juice, half a teaspoon, cutlet seasoning, yogurt to serve together, low-calorie breading or a little regular breadcrumbs mixed with bran powder . 1 tablespoon olive oil for frying.

Knead the dough from zucchini, onions, flour, eggs and soda. Blind pancakes, put on the middle bowl of a double boiler and cook for 10 minutes. Heat the oil, then quickly fry the pancakes on both sides until a light golden crust is obtained, put on a sheet of parchment to let the oil drain. Serve with natural yoghurt.

Warm salad with homemade cheese

1 large zucchini, 200 g homemade cheese or cottage cheese up to 5% fat, 200 g tomatoes, basil, garlic, lemon juice, sea salt.

Cut the zucchini into circles, salt, put on a baking sheet covered with parchment, sprinkle with lemon juice and bake until tender. Grind a clove of garlic with cottage cheese and basil, chop the tomatoes, add warm zucchini, season with cottage cheese dressing, salt, if necessary, a little more.

Vegetable salad with garlic butter

1 large zucchini, tomatoes, 400 grams, cilantro, dill, garlic, lemon juice, ground black pepper, 2 tablespoons of olive oil.

Cut the zucchini into rings, salt, pepper, and put under oppression for 20-30 minutes. Drain the juice, mix the vegetable with chopped herbs and tomatoes, heat the oil in a non-stick frying pan, squeeze the garlic in there, hold on the fire for 1 minute. Turn off, cool, season the salad.

Olivier squash

For salad: 1 large zucchini, 1 carrot, 2-3 pickled gherkins, 100 g of celery root, 400 g of chicken breast, or, in extreme cases, chicken ham, 200 g of frozen green peas.

For the sauce: half a cup of low-fat sour cream, 1 dessert spoon of mustard powder, salt, ground black pepper.

First, mix the components for the sauce in a ceramic bowl, beat, put in the refrigerator for a couple of hours. Then boil all the vegetables, except for the zucchini. It, cut into cubes, spread out on a baking sheet, and bake until tender. Peas can be either boiled in a separate bowl or cooked in the microwave. Chicken breast will be tastier if you cook it in a double boiler, after pouring it with lemon juice. Cool all the components of the salad, mix, season with sour cream and mustard sauce.

Zucchini with marinade

1-2 fresh young zucchini, 1 tablespoon "black" balsamic vinegar, 2 tablespoons olive oil, a little black pepper.

Cut the zucchini as thinly as possible, mix the sauce from the rest of the ingredients. Then just pour the sauce over the vegetables on the plate, mix and marinate in the refrigerator, in the general compartment, for 2-3 hours.

"Pesto"

400 g of zucchini, tomatoes and green string beans. 1 tablespoon pine nuts, 2 tablespoons lemon juice, 1 tablespoon olive oil, basil, low-fat parmesan cheese for sprinkling (if not found, take 9-17% oltermani or any other lactose-free low-fat cheese).

Cut zucchini, tomatoes and beans, leave in a salad bowl. Grind pine nuts with basil, oil and lemon juice, preferably in a wooden or ceramic mortar, using a pestle. Season vegetables with sauce, sprinkle with grated cheese. For this salad, small young zucchini are taken, no larger than large cucumbers.

1/2 pack of Greek dried olives or 1/2 can of olives, frozen or fresh baby zucchini, a can of tuna in its own juice, 1 tbsp olive oil, dried oregano.

Mix all the ingredients in a deep salad bowl, you can also add a little black pepper and lemon juice to the olive oil sauce. You can make this salad with tuna carpaccio, or with slices of smoked fish, but this is not about a diet.

Salad of Protasov diet lovers

350 g of zucchini and cucumbers, half a glass of kefir up to 5% fat, ground black pepper, salt, dill to taste.

Zucchini is either slightly stewed in water (by the way, a violation of Protasov's diet), or left fresh and chopped together with cucumbers as finely as possible. You can use a large grater and grate vegetables on it. Season the salad with kefir, add pepper, salt and dill to taste.

Salad with soy sauce

Dried cabbage "Shibuki", 1 pack, i.e. 5 g. 1 medium young zucchini, 200 g of ordinary white cabbage, 1 large sweet red bell pepper, soy sauce, 1 dessert spoon of sesame oil (optional).

Chop all the vegetables, crumble the shibuki cabbage with your hands, and sprinkle it with vegetable cuts, season with soy sauce, put in the refrigerator for 20-30 minutes before serving.

"Lunch" salad with poached zucchini

1 large zucchini, 200 g of mushrooms, 200 g of chicken breast, lettuce, any, 200 g of cherry tomatoes, a little basil and oregano, you can also dry, 1 tablespoon of olive oil.

Boil chicken breast and mushrooms. Boil the zucchini in water, or steam it. Grind tomatoes and lettuce leaves, cool and chop the rest of the ingredients, mix, sprinkle with seasonings, season with a tablespoon of olive oil.

Salad with nutmeg sauce

For the sauce: 200 g broccoli, a quarter teaspoon of nutmeg, 1 tablespoon of coconut (or butter) oil.

For salad: 1 large zucchini, some cherry tomatoes, red onion (optional).

Steam the zucchini, cut into cubes and chop. Cut the remaining vegetables as usual for a salad. Boil the broccoli, mash it together with butter and nutmeg and season the zucchini with this mixture.

Avocado salad

2 large avocados, 1 bell pepper, 1 zucchini, 300 g boiled chicken breast, 200-300 g tomatoes, green salad of your choice, dill, oregano, lemon juice, garlic.

Peel the avocado, chop into puree, add lemon juice and garlic, beat until smooth. Cut the chicken into cubes, chop the vegetables, mix everything, season with avocado paste.

Zucchini and daikon salad

Equal parts zucchini and daikon, juice of 1 lemon, bunch of cilantro, sesame or olive oil, and ground black pepper if desired.

Mix ground black pepper, cilantro and oil into a homogeneous green mass, grate zucchini and daikon. If desired, you can season this salad with soy sauce additionally.

"Spring" with zucchini

4 eggs, half a glass of sour cream, green onions, fresh zucchini, a bunch of radishes, 1 cucumber.

Boil eggs and crush with sour cream and green onions, salt and pepper. Chop zucchini, radish and cucumber, and season with sour cream sauce.

See also recipes with step by step photos:

Velvety zucchini soup
Zucchini and carrot pancakes
Pork with cucumbers, zucchini and carrots
Vegetable soup with zucchini and beans

Video recipes for dietary zucchini dishes

Especially for Your-Diet.ru - fitness trainer Elena Selivanova.

Zucchini contains many vitamins, but at the same time it has practically no calories. This product is often used to prevent obesity. However, when fried, such a vegetable loses almost all its beneficial properties. Therefore, it is better to boil zucchini, stew and cook in their own juice.

Stuffed zucchini

Ingredients: - zucchini - 2 pieces; - champignons - 200 grams; - rice - 200 grams; - carrots - 1 piece; - low-calorie cheese - 100 grams; - egg - 1 piece; - basil, ground black pepper, garlic - to taste. A large zucchini must be cut across into several parts, 5-6 cm each. From the resulting pieces, the core should be removed, while leaving the bottom so that small cups come out. Next, you need to mix grated cheese, chopped mushrooms, finely chopped carrots, rice, basil, pepper and garlic. So that the products do not go to waste, you can also use the pulp taken from the zucchini in the recipe, adding it to these ingredients. The resulting minced vegetable must be passed through a meat grinder, put it in cups of zucchini and pour a beaten egg on top. The oven must be preheated to 180°C. The dish should be baked in a mold greased with olive oil for 20-30 minutes. It is better not to peel the zucchini before cooking, as the peel of this vegetable contains many useful substances.

Zucchini ragout

Ingredients: - zucchini - 1 piece; - eggplant - 1 piece; - carrots - 1 piece; - Bulgarian pepper - 1 piece; - onion - 1 head; - tomatoes (can be replaced with natural tomato juice) - 2 pieces; - rye flour - 1 tablespoon; - oil (olive) - 1 tablespoon; - herbs, black ground pepper, salt - to taste. It is necessary to cut the zucchini into large cubes, and chop the onion, pepper, eggplant and carrot. These ingredients should be put in a saucepan, pour a little water over them and simmer for 10 minutes. You need to choose zucchini with a dark green skin. They are best suited for diet meals. Tomatoes must be scalded, peeled and cut into pulp. Next, fry the flour, dilute it with water, and then add tomatoes, pepper, salt and herbs to this mass. The resulting mixture must be poured into the still-cooking vegetables and bring the dish to a boil. After removing from the stove, the squash stew should brew a little in a saucepan. A clove of garlic will add a more piquant and interesting taste to this dish.

Vegetable zucchini soup

Ingredients: - zucchini - 1 piece; - turnip - 1 piece; - radish - 1 piece; - swede - 1 piece; - white cabbage - 1 head; - carrots - 1 piece; - kefir (1% fat) - 1/2 cup; - garlic, salt, basil, oregano, marjoram - to taste. Carrots, turnips, radish and rutabaga should be coarsely grated, and cabbage should be chopped. Zucchini must be cut into small slices and mixed with other vegetables. All ingredients should be poured with water (it is better to cook a dietary soup on a vegetable broth). The resulting mixture should be boiled for 30-40 minutes. Spices and garlic should be added to kefir. This mass must be poured into squash soup before serving.

Dietary dishes from vegetable marrows | Fast weight loss

admin July 18th, 2014

Zucchini is an extremely tasty and healthy low-calorie product that is easily and quickly absorbed by the body.

There are many types of zucchini-based diets that many celebrities resort to. And not in vain, because zucchini is famous for its diuretic properties, cleanses the blood, and normalizes water-salt metabolism. It is rich in vitamins such as C, B1, B3 and minerals. Dietary fiber helps cleanse the body. The vegetable helps to restore vision, strengthen the endurance of the body, removes excess water (due to this, the manifestations of cellulite also disappear).

Zucchini dishes according to dietary recipes can be recommended to those who are struggling with obesity, diabetes, diseases of the intestines, stomach, heart and liver.

For dietary zucchini dishes, it is best to choose vegetables that have a dark green skin color. You should not remove it when cooking, because only it contains up to 80% of all useful nutrients.

It is important to note that freshly squeezed squash juice does an excellent job of stopping the process of obesity.

Diet dishes from zucchini: recipes

Zucchini stew

Ingredients: zucchini, carrots, peppers and onions - one each, tomatoes - 2 pcs., olive oil and a pinch of rye flour, a little salt, herbs, ground black pepper.

Cooking technology: cut the zucchini into cubes, chop the carrots, peppers and onions. Put the mass in a saucepan with water and simmer for 15 minutes. Meanwhile, peel the tomatoes and chop. Pour water into the fried flour and put the tomatoes with salt, pepper, herbs and vegetables. Bring the stew to a boil, leave to insist for ten minutes.

A chopped garlic clove, added at the very end of cooking, will add piquancy to the dish.

Diet porridge with zucchini

Ingredients: half a zucchini, 2 cups of milk, 150 g of rice, 1 each of carrots and onions, mushrooms (at your own discretion), 4 tbsp. greens, a little salt and pepper.

Method of preparation: finely chop the onion, carrot, zucchini, mushrooms. To facilitate the preparation for cooking, the ingredients can be grated with a grater. We put half the volume of chopped vegetables in a pan with a thick bottom. Washed rice should be placed on top and covered with the remaining vegetables. Bay with salted hot water, boil the mass for 7 minutes without stirring. After that, carefully pour the milk from the refrigerator into the pan and bring it to a boil.

After removing the porridge from the heat, cool it for 20 minutes and sprinkle with herbs.

Diet casserole with zucchini

The composition includes the same ingredients as in the previous recipe.

Cooking option: mix the grated zucchini with the egg and salt. We spread the mixture on a pre-oiled baking sheet and bake until cooked in the oven. Sprinkle the zucchini casserole with herbs before serving.

Diet soup with zucchini

Ingredients: one zucchini and one carrot each, 150 g celery roots cut into strips, chopped herbs, yogurt (natural), salt.

Cooking technology: we rub the zucchini with “noodles” - long strips. We put the vegetables in a saucepan with a volume of 5 liters, fill with water and cook until softened. Hot soup can be poured into soup bowls, at the bottom of which should be greens and yogurt.

It is permissible to cook noodle soup based on chicken broth from a couple of breasts. Meat is pre-cooked, then in the same water we cook vegetables and at the end add finely chopped chicken meat.

Ingredients: 1 piece of zucchini, 4 peppers, 1 stalk of celery, 2 carrots.

Cooking method: cut vegetables, pour boiling water, salt and cook for a quarter of an hour. Sprinkle with herbs and serve.

Baked diet zucchini

Ingredients: 0.5 kg potatoes, 1 zucchini, 2 garlic cloves, 150 g sour cream, salt to taste.

Method of preparation: Cut potatoes into circles. Place on a non-stick pan. Salt a little. Put the zucchini, also cut into circles, on top. Sprinkle them with chopped garlic and salt. Next, lay the layers in the same order and pour the dish with sour cream. Leave to languish in the oven for half an hour.

Diet dish of zucchini with tomatoes

Ingredients: 1.5 kg of tomatoes, 3 onions, 0.5 kg of zucchini, 1 tsp. rast. butter, 150 g cheese, pepper and salt.

Cooking like this: cut off the tops of the washed tomatoes from the side of the stalks. Scoop out all the pulp with a teaspoon. Salt and pepper.

To prepare the filling, peel the zucchini, remove the seeds, chop and lightly fry in a pan with onions and butter. We stuff the tomatoes with the resulting filling, sprinkle with grated cheese and put in the oven for a quarter of an hour until evenly baked.

A dish prepared according to this recipe can be used not only as a side dish, but also as an independent one.

Zucchini casserole with chicken breast combines the most useful ingredients recommended for people with diseases of the gallbladder and biliary tract.

About the benefits of zucchini casserole

First of all, in this dish a significant proportion of natural fiber. Without coarse dietary fiber, digestion is difficult for us. Zucchini pulp, greens contain vitamins and minerals. And proper heat treatment (baking) allows you to save them.

Secondly, chicken breast - a source of easily digestible protein, the main element diet number 5. In addition, soft cheese or cottage cheese is used in the casserole, which increases the nutritional value of the casserole at times.

Thirdly, for patients with a removed gallbladder, this prescription can be adopted as early as the second or third month after surgery. However, at such an early date, tomatoes should not be added. A delicious piece of casserole can be a full meal or a modest snack, according to regime moments table number 5.

zucchini casserole recipe

Ingredients:

Ingredient proportions may vary. Try!

Chicken casserole with zucchini is also a delicious treat, no worse than the above recipe.

• zucchini;
• Chicken breast;
• Greens (dill, parsley);
• 3 egg whites;
• Soft cheese (such as Adyghe), cottage cheese;
• Tomatoes;
• 2 tablespoons of flour;
• From spices - salt, turmeric.

Cooking:

√ Young zucchini can be minced with skin. From mature - we clean the top layer. We pass through a blender, meat grinder, or use a manual grater

√ The pulp should stand for at least 15 minutes. Then carefully squeeze the juice. We remove the liquid.

√ Grind the chicken breast in a blender.

√ Knead the zucchini dough: combine the well-squeezed mass with three egg whites, herbs, flour, add salt, turmeric.

√ Put the mass into a baking dish. Sprinkle chicken breast on top, then tomatoes (if you have enough time after cholecystectomy).

The season of vegetables always encourages dieting in order to lose weight. The affordable, easy-to-grow zucchini is also an oblong vegetable of white, green or yellow color, with large seeds inside. You can use it fresh, but it is better to study simple and tasty zucchini diet meals undergoing heat treatment - thus the vegetable becomes tastier, softer.

Cooking zucchini does not take much time - until fully cooked, the vegetable is stewed for no more than 20 minutes. But the knowledge of the housewives is limited only to frying the zucchini rings in flour and using it in the form of cubes for making vegetable stew. Next, methods for preparing zucchini for those who are going to lose weight on a vegetable diet or proper nutrition will be presented in detail.

Braised zucchini with vegetables

To prepare it, you will need the following ingredients:

• 2 small zucchini;
• one carrot and one sweet bell pepper;
• 2 tomatoes;
• bulb;
• 2-3 peeled garlic cloves;
• sunflower oil;
• tomato paste;
• herbs and spices to taste.

Stewed vegetables are cooked quickly, which will require the following steps:

• Rinse and peel all vegetables - zucchini, if desired, tomatoes, onions and garlic cloves.
• Cut the zucchini and tomatoes into cubes, grate the carrots or also cut into cubes, pepper into strips.
• If there is no desire to use onions, then it is better not to refuse it, but to grate it and add later along with tomato paste.
• Pour a little sunflower oil into the pan - no more than two tablespoons.
• Pour all the vegetables gradually, salt. If the onion is diced, it is added first, frying in oil until golden brown. And only then pour the remaining vegetables.
• After stewing for 3-5 minutes, add tomato paste and grated onion when using the vegetable in this form.
• Salt again, pepper, add spices to taste.
• Simmer another 10 minutes.

The finished dish is laid out on a serving plate and decorated with greens. Ragout is recommended to be added as a side dish to fish, meat or chicken. Zucchini can not be peeled and seeds if they are small. "Young" zucchini is much softer, and the fibrous core that is present adds flavor to the finished dish.

Zucchini hemp with minced meat

In haste, you can cook zucchini stumps not only for your diet, but also for the festive table. The dish turns out hearty and tasty.

• Rinse the zucchini and cut into rings 4-5 cm wide. If the vegetables are large, then the height of the stumps is reduced to 3-4 cm. You need to take out the inside with a spoon, leaving a thin bottom. The pulp is best used for stuffing.
• Next, separately in a pan, fry carrots, grated previously on a grater, and onions in vegetable oil. 2-3 minutes after stewing add the insides of zucchini and minced meat. Everything is fried almost until done.
• Stewed vegetables with minced meat are laid out in blanks.
• Hemp is put on a baking sheet with parchment and sprinkled with cheese.

Hemp should be baked in the oven for about 30 minutes at 180 degrees. If necessary, increase the time.

Hemp can be put on the festive table for guests for snacks. Garlic and other spices are added to the filling to taste.

Stuffed curd zucchini

The recipe for quick cooking of a dietary dish with cottage cheese is as follows:

• Zucchini is peeled and cut into two parts lengthwise. The core must be removed.
• Next, in a bowl, mix cottage cheese, herbs, chopped garlic (2-3 cloves), egg, salt and pepper to taste.
• The mixture is laid out in boats, having previously salted it a little.
• Spread the cooked boats on parchment on a baking sheet and send to the oven for 40 minutes at a temperature of 180 degrees.

10-15 minutes before readiness, the dish is taken out and sprinkled with grated cheese, you can additionally sprinkle with herbs. The presented recipe has a minimum calorie content - only 50 kcal per 100 grams of the finished product.

Baked zucchini with sour cream and herbs

Oven-baked zucchini replaces stewed stew.

Cooking a dish is easy and fast if you follow the sequence:

• Zucchini is washed, peeled and cut into rings 1 cm wide. Sprinkle the workpiece with spices - salt, pepper, basil and others - and leave for 15 minutes.
• At this time, you need to prepare the sauce - mix a glass of sour cream and 2 eggs, chop the greens, squeeze the garlic through a press. Mix everything thoroughly.
• Fry the zucchini in a pan in a small amount of oil until a crust forms.
• Arrange zucchini rings in a single layer on a baking sheet, brush with sauce, repeat layers. Cover the entire contents of the baking sheet with the remaining sauce.

Bake the dish in the oven for 30 minutes, if desired, you can sprinkle with cheese 10 minutes before readiness.

Cheese casserole

You can cook dinner quickly and tasty if you use the casserole recipe.

To prepare, you must perform the following steps:

• Peel the zucchini and cut them into circles no more than 5 mm wide. Next, you need to boil the vegetable until half cooked - about 5 minutes.
• Take out the zucchini and leave to cool. At this time, prepare the sauce - pour 2 tablespoons of flour into a pan with butter. Add 2 eggs and a glass of milk. Everything is thoroughly mixed, salted and peppered.
• Grease a baking sheet with olive oil and spread zucchini on it. In a separate bowl, 200 g of cheese and greens are mixed, everything is thoroughly mixed until a homogeneous mass.
• The billet of cheese is laid out on zucchini, poured with cooked sauce. Sprinkle with grated hard cheese.

Remove the baking sheet in the oven for half an hour. Such simple recipes are great for dinner parties, the dish is preferred by vegetarians.

Zucchini pizza

If you are on a diet, you can cook pizza without using dough according to the following recipe:

• Zucchini tinder on a coarse grater, squeeze the resulting mass. Add an egg, herbs, salt, pepper and flour to it - until the consistency of thick sour cream.
• Grease a baking sheet with butter, spread the mixture.
• Next, you need to lay out the filling - it is better to bake with chicken breast.
• Boiled fillet, chopped tomato, mushrooms if possible, put on squash dough. Sprinkle with cheese.

Bake in the oven for 30-40 minutes or until tender - check the condition of the cheese (it should melt and fry).

Frittata

If you are tired of the standard homemade omelette, you can make a frittata according to the following recipe:

• Fry the onion, bell pepper, peeled and diced zucchini in vegetable oil. Salt and pepper everything.
• In a separate bowl, mix 3 eggs and half a glass of milk.
• Pour the contents of the bowl into the skillet, season with salt and pepper.

Fry until the eggs are done. You can add other vegetables to the frittata that the family likes.

Fried zucchini with soy sauce

A step-by-step recipe for a savory dish is presented as follows:

• Mix a tablespoon of starch in half a glass of water. Add 4 tablespoons to the sauce. soy sauce, chopped onion, salt and a little ginger.
• Zucchini is peeled, cut into cubes and fried in vegetable oil until golden brown. Add chopped carrots and sweet peppers.
• When the zucchini is half cooked, pour in the soy sauce billet. Simmer covered for 7 minutes.

Serve the presented dish with rice or other possible side dish. Cooking does not take more than half an hour.

Fried zucchini in batter

Cooking at home is always fun when new recipes are used. For example, zucchini in batter is great for dinner and a festive table. Original sauces - garlic, soy - will complement the dish with sophistication.

Cooking takes place in the following sequence:

• Mix in a bowl a glass of sour cream, an egg, herbs, 6 tablespoons of flour.
• Zucchini is cut into rings up to 5 mm thick. Salt and pepper them.
• Next, heat a frying pan with a little vegetable oil.
• Dip a circle of zucchini in the prepared batter and spread it in a pan for frying.

The presented dish is to the taste even of men, whose diet consists of a foamy alcoholic drink with all sorts of delicacies for this.

Soup puree

Dietary dishes include a huge number of soups, so you can’t do without mashed soup:

• Zucchini is peeled and grated, put in a saucepan and poured with water so that it covers the vegetable.
• Put the pan on the fire, salt and pepper. Cook until mushy.
• Beat the contents with a blender, add greens and a little warmed cream.

After thorough mixing, you get an excellent diet dish that will appeal to everyone who watches their weight.

Zucchini fritters

Zucchini pancakes will replace the already bored test ones.

Cooking takes place in the following sequence:

• The zucchini is rubbed on a grater, then squeezed and put in a colander - the juice should drain a little.
• Pour the zucchini into a bowl, salt and pepper them. Add one egg, flour to the consistency of dough for standard pancakes. Add some cheese if desired.
• Fried pancakes in a pan with hot vegetable oil.

Pancakes are served hot, but cold zucchini acquire a new taste, so they are also quickly eaten by the family.

Zucchini cake is an interesting and dietary dish.

It is easy to prepare it in the sequence:

• Grate the zucchini and squeeze the juice out of them. Next, you need to add the egg and flour to the consistency of pancake dough.
• Cakes are baked in a frying pan with hot oil.
• Spread the cakes on a dish cooled down, after preparing the sauce from natural yogurt, herbs, grated cheese and garlic.
• Lubricate the cakes with sauce, sprinkle with herbs on top.

Additionally, you can cook carrot-onion cakes - mix carrots and onions with egg and flour. Bake the cakes and leave to cool. Fold the cake, alternating layers.

Crispy sticks

Crispy sticks can be put on the festive table or guests who came with beer.

Preparation involves the following steps:

• Zucchini is cut into bars no more than 1 cm thick. Then the zucchini must be put in a plate with vegetable oil and kept in it for about 20 minutes. Salt and spices are first added to the oil.
• Take out the sticks and dip them in breadcrumbs.
• The workpiece is laid out on a baking sheet with parchment paper.
• Send to the oven for half an hour.

Various spices can be added to the oil, which will appeal to the family.

Pickled zucchini

Pickle lovers can replace the usual cucumbers and tomatoes with zucchini.

For this you need:

• Cut the vegetable into slices, sprinkle them with salt and leave for half an hour.
• At this time, prepare the marinade - mix 2 cloves of chopped garlic, greens, pepper, 2 tablespoons of table vinegar, 6 tbsp. l. vegetable oil and 2 tbsp. l. honey.
• The resulting juice is drained from the zucchini and pour everything with the prepared marinade.

The resulting mixture must be removed in the refrigerator under the lid, left overnight - this will be enough to get a lightly salted product.

Recipes for dietary dishes from zucchini with photos are presented in detail so that they cause appetite and a desire to cook something new, to please the family with delights. Zucchini should not be abandoned, since this vegetable is available in the summer, contains a complex of useful vitamins and minerals, promotes digestion, helps to remove toxins and toxins from the body.

Good day, dear readers of the culinary blog! Today we will consider a quick recipe for dietary zucchini in the oven, with attached photos, for your convenience. Many people ask themselves what dish to make to be quick and tasty.

In this case, this recipe will suit you, it will not require special culinary skills, and it will not take you a lot of time to cook. In addition, oven-baked zucchini is very healthy, with such a dish you can not be afraid that you will gain extra pounds.

These vegetables can be cooked in different ways, there are a huge number of cooking options, but today we will make zucchini with tomatoes, garlic and onions. This is a very tasty and easy dish.

Components:

1. Zucchini - 1 kilogram

2. Tomatoes - 4-5 pieces

3. Onion - 2-3 pieces

4. Garlic - 6 cloves

5. Lemon - 1 piece

6. Salt and spices - to taste

8. Vegetable oil - for frying

Cooking method:

1. We take onions, peel them, wash them thoroughly and cut them into half rings.

2. In a frying pan, heat up the vegetable oil, and when it heats up enough, pour the chopped onion. Fry the onion, stirring it, until golden brown.

3. Take the tomatoes, wash them and cut them into small cubes.

4. Peel the lemon and also cut into small cubes, remove the seeds. If they are not removed, then they will fall on someone's tooth while eating, and this is unpleasant, so take care of this in advance. Lemon cubes are sent to the dishes to the tomatoes.

5. Peel the garlic and finely chop it. To grind garlic, you can use a grater or a special crusher.

6. Pour a mixture of tomatoes and lemon into the onion pan. Turn on the fire and simmer the ingredients for another 5-6 minutes.

7. At the end, add salt, black pepper, other spices and chopped garlic. Mix all ingredients thoroughly and turn off the heat.

8. Now put most of the sauce into a deep bowl.

9. Take the zucchini, wash them thoroughly and cut into slices. Then salt the zucchini rings and mix them in a bowl with your hands so that the salt is evenly distributed over all the circles, leave for 10 minutes.

10. In the next step, we need a baking dish. A thick-walled pan works best for this purpose. At the bottom of the form lay out part of the tomato-lemon mixture, put the zucchini in the next layer.

11. Then we cover with sauce again, the next layer is zucchini, we finish everything again with sauce.

In the oven preheated to 180 degrees, put the mold with zucchini. Cooking 40-50 minutes.

12. We take out the finished dish from the oven and let it cool slightly. We serve our delicious diet zucchini to the table, after sprinkling with chopped herbs. Bon appetit!

Zucchini is considered a dietary vegetable because it is mostly water and low in calories. However, this plant also contains many useful trace elements and vitamins for the body.

Zucchini is best eaten in a slightly unripe form, since overripe specimens contain coarse fibers and a lot of seeds inside, they will not be very pleasant to eat.

Therefore, choose vegetables of small size with a thin smooth skin without visible damage, this indicates that the zucchini is young.

You can add any spices to your taste in this dish: red pepper, coriander, a mixture of herbs and much more. It all depends on your preferences.

Dear readers, please comment on the recipe and send in your ideas. Subscribe to blog updates and tell your friends and family about it. Cook delicious new dishes together! See you next time!