7 Zucchini Recipes You Can Have At Every Meal
Zucchini is the kitchen table sassy friend that can enrich your daily meal and take it to a new level. The summer vegetable from your backyard or the market comes handy to prepare many healthy, summer romance meals while cutting calories, carbs, fat, and sodium. Famous homemade restaurants offer many zucchini healthy menu options and below are some of our favorites:
Baked Zucchini Fries
These fries are crisp, tender and healthy with just 135 calories. Mix the zucchini with flour, eggs, spice it with Panko, parmesan, Italian seasoning, salt, and pepper, and then bake in the oven for 20 minutes until golden brown and crisp. Serve the zucchini fries with ranch dressing or blue cheese. This recipe contains 135 calories, 4.5-gram fat, 181 mg sodium, 15.6-gram carbs, and 7.8-gram protein.
Zucchini Pizza Fritters
This super recipe is ideal protein source for vegans because it contains all nine essential amino acids. Mix the eggs, flour, zucchini, parmesan cheese, pepper jack cheese, jalapenos and your choice of seasoning in a stand mixer. Beat until the mix is thoroughly combined and consistent. Using a tablespoon, drop the dollop mixture into the hot waffle iron (it will fit four dollops) and cook for 4 minutes. Serve the cooked golden brown fritters with marinara sauce. This recipe contains 266 calories, 11.1-gram fat, 323 mg sodium, 25.6-gram carbs, 2.7-gram fiber, 1.2-gram sugar, and 15.4-gram protein.
Kiwi Apple Zucchini Puree
Steam the zucchini and apples with 1/4 cup water in large microwave container for 8 - 10 minutes; pour the mixture into a food processor, add the kiwi and process until smooth. This recipe is simple, does not take more than 25 minutes, you may serve it warm or chilled, and kids love it. This recipe contains 35 calories, 0-gram fat, 6 mg sodium, 8.6-gram carbs, 2-gram fiber, 5.7-gram sugar, and 1-gram protein.
Zucchini Parmesan Crisps
Thinly slice zucchini into 1/4-inch thick rounds, dredge zucchini rounds in flour, dip into eggs, then dredge in panko and parmesan mixture and spice to the flavor. Add zucchini rounds to hot vegetable oiled frying pan and cook until evenly golden and crispy. Serve hot with any dip you like. This recipe contains 158 calories, 7.4-gram fat, 151 mg sodium, 15.9-gram carbs, 1-gram fiber, 1-gram sugar, and 7-gram protein.
Parmesan Zucchini Tots
Shred zucchini with a vegetable grater and put it to dry on sheets. Measure 1 1/2 cups of patted dry zucchini and add to a large mixing bowl with egg, cheese, and breadcrumbs. Using a tablespoon, scope one spoon of the mixture, squeeze to drain any extra liquid, and shape it into tots shape using both hands and place it on a baking sheet. Bake for 20 minutes until golden brown and crispy. Serve it warm with dipping sauce of your choice. This recipe contains100 calories, 3.7 gram fat, 208 mg sodium, 11 gram carbs, 1 gram fiber, 1.3 gram sugar, and 6.3 gram protein.
Cheesy Zucchini Bread Sticks
Shred zucchini and sprinkle it with salt to release moisture, and then squeeze zucchini in a clean cheese towel to release the liquid. Mix zucchini, eggs, and flour in a medium bowl and spread the zucchini mixture into a large thin rectangle. Bake until the edges are nicely brown and golden. Sprinkle the crust with cheese and Italian seasoning, and continue baking until the cheese is melted. Let cool then cut into sticks. Serve with any sauce of your choice. This recipe contains 139 calories, 7.4-gram fat, 247 mg sodium, 6.5-gram carbs, 1.3-gram sugar, and11.7 gram protein
Grilled Zucchini with Za’atar, Garlic & Labneh
Slice the zucchini into ½-inch thick slices, place into a large bowl, drizzle with olive oil, sprinkle with salt and za'atar spice and garlic. Place zucchini on the hot grill using tongs and cook for five minutes. When cooked to desired tenderness, place zucchini on a platter, add a small bowl of Labneh or Greek yogurt, sprinkle Italian parsley, a drizzle of olive oil, and garnish with sliced cherry tomatoes. This recipe contains 72 calories, 4-gram fat, 473 mg sodium, 8-gram carbs, 3-gram fiber, and 5-gram protein.