Low calorie zucchini dishes. zucchini diet recipes zucchini diet recipes

Like all vegetables of American origin, squash was brought to Europe in the time of Columbus and has long been considered an ornamental plant. Today is simple and delicious. zucchini diet meals all the hostesses of the New World cook with pleasure: experienced and not very experienced.

Quite a bit of skill is needed to quickly and tasty prepare original dishes with an oblong and young fruit from the pumpkin family. Zucchini has a record low calorie content - 25-30 kcal / 100g. But its juicy pulp is rich in potassium, iron, it contains ascorbic acid and a complex of B vitamins. It is difficult for people who want to be slim to find a more suitable diet product that never gets bored.

Recipes for dishes from this vegetable are varied, take a minimum of time, and on the table they always look festive. Recipes for dietary dishes from zucchini with a photo are proof of this.

Ragout with peppers and tomatoes

Stewed zucchini in company with tomatoes and bell peppers are a good addition to meat. With invariable appetite they are eaten as an independent dish.

Products for cooking:

Young zucchini - 2 pcs.;
Carrot - 1 pc.; Fresh tomatoes - 2 pcs.;
Sweet pepper - 1 pc.;
Onion - 1 pc.;
Garlic - 2 cloves;
Vegetable oil - 2 tbsp. Pasta or tomato sauce - 2 tbsp. l.;
Spices: salt, black pepper
Greens of dill or parsley.

Step by step recipe

Prepare the zucchini: peel the fruits, remove the seeds from the peppers,
Finely chop the onion, chop the garlic. Cut carrots and tomatoes into pieces.
In a heated frying pan, fry the onion and garlic (2-3 minutes), put the tomatoes with zucchini, then the pepper straw with carrots, after a couple of minutes add cubes of zucchini
Stir the vegetables in the pan periodically, as soon as they start up the juice, cover the pan with a lid and simmer over low heat for a little more than 5 minutes.
Sprinkle stewed vegetables with dill and parsley.

squash kegs

The dish is prepared simply, but can decorate any holiday table.

Products for cooking:

Young zucchini - 3 pcs.;
Carrot - 1 pc.;
Cheese - 50 g;
Onion - 1 pc.;
Minced meat: pork, beef, chicken - 500 g;
Vegetable oil - 50 g;
Spices: salt, black pepper
Greens of dill or parsley.

Step by step recipe

Cut oblong fruits into bars up to 5 cm high (the larger the diameter of the zucchini, the smaller the height of the "barrel").
Use a teaspoon to scoop out the middle of the bars, leaving the bottom.
Fry onions and carrots in a heated frying pan, add the taken out core of zucchini and minced meat. Mix the fried mass with herbs
Fill the barrels with minced meat, sprinkle with cheese and bake in the oven at 180 ° for half an hour.

Zucchini with cottage cheese

The delicate taste of a juicy dish with a touch of spice will appeal not only to households, but also to guests.

Products for cooking:

Young zucchini - 2 pcs.;
Cottage cheese - 200g;
Cheese - 100 g;
Onion - 1 pc.;
Garlic - 2 cloves;
Egg - 1 pc.;
Spices: salt, black pepper
Greens of dill or parsley.

Step by step recipe

Cut the zucchini fruit lengthwise and scrape out the pulp with a spoon, making a boat blank.
Prepare the filling: grind the cottage cheese with herbs, chopped garlic, egg. Add salt, pepper.
Sprinkle each boat with cheese, put on a baking sheet.
The dish is sent for 35-40 minutes in the oven with a temperature of 180 °.

Zucchini casserole

Sour cream gives the casserole a delicate taste, and greens make it fragrant and appetizing.

Products for cooking:

Young zucchini - 5 pcs.;
Fatty sour cream - 500 ml;
Butter - 50 g;
Onion - 1 pc.;
Garlic - 2 cloves;
Egg - 3 pcs.;
Salt - 1 tsp ;
Black pepper - ½ tsp;
Green basil and parsley;

Step by step recipe

Cut the zucchini into circles up to 1 cm thick. Salt and pepper the circles, leave them for a few minutes to salt.
Prepare a mass of beaten eggs, herbs, garlic.
Fry the mugs in a heated pan (1-2 minutes on each side). Lay them out on paper towels to drain the grease.
Grease a baking sheet with butter, bake vegetables on it in an oven at 180 ° for half an hour, after pouring sour cream.

Cheese casserole

A tender, melt-in-your-mouth casserole will not leave indifferent even those who are skeptical about vegetables and prefer high-calorie foods.

Required products:

Young zucchini - 3 pcs.;
Fatty sour cream - 500 ml;
Butter - 50 g;
Flour - 2 tbsp. l.;
Milk - 20 ml;
Egg - 2 pcs.;
Salt, black pepper;
Green basil and parsley;
Cheese - 200 g;
Hard cheese - 100 g.

Cooking progress

Peel the zucchini, cut into circles, boil for 5 minutes.
For the sauce, fry the flour in butter, add the egg mass whipped with milk into it, grind the lumps.
Arrange on a greased baking sheet mugs.
Grind the greens with cheese and cover the zucchini with it.
Pour sauce over everything and sprinkle with hard cheese.
After baking at t = 200 ° for 25-30 minutes, the dish can be served at the table.

Pizza

An original and simple version of zucchini pizza will become a favorite snack for households.

Required products:

Young zucchini - 2 pcs.;
Fatty sour cream - 500 ml;
Butter - 50 g;
Flour - 5 tbsp. l.;
Milk - 20 ml;
Egg - 1 pc.;
Salt - 1 tsp;
Black pepper;
Dill greens, parsley green onions;
Chicken breast - 1 pc.;
Hard cheese - 100 g.
Tomato - 1 pc.

Cooking progress:

Peel vegetables, grate.
Squeeze out the grated mass, grind with egg, herbs, add flour. Season with salt and pepper.
Prepare the form: rub it with oil and sprinkle with breadcrumbs.
Spread the pizza dough in a form with a layer up to 1 cm.
Put boiled meat, cut into pieces, tomato mugs, sprinkle with cheese.
Pizza is baked in the oven at t° = 180° for half an hour.

Frittata

A hearty quick breakfast is an Italian zucchini omelette.

Ingredients:

Young zucchini - 1 pc.;
Sweet pepper - 1 pc.;
Vegetable oil (optimally - olive) - 50-60 g;
Flour - 5 tbsp. l.;
Milk - 100 ml;
Egg - 4 pcs.;
Salt, black pepper;
Greenery.

Cooking progress:

Peel the zucchini fruits, remove the seeds, cut into thin slices along with the pepper. Chop the onion and greens in any way.
Fry the onion until soft, put the zucchini, simmer for a few minutes.
Beat the mass for an omelet: eggs, milk, - add finely chopped greens, pepper into it.
Pour the egg-milk mixture over the vegetables.
Cook an omelette over low heat for a quarter of an hour on the stove or in the oven.

Fried zucchini with soy sauce

An original recipe for fast food in the style of Asian cuisine. Rice garnish goes well with a spicy and spicy dish.

Ingredients:

Young zucchini - 2 pcs.;
Onion - 1 pc.;
Vegetable oil - 50-60 g;
Garlic - 5 cloves;
Salt - ½ tsp.
Ginger - ½ tsp;
Soy sauce - 4 tbsp. l.;
Starch - 1 tbsp. l.

Cooking progress:

Dilute starch, mix it with soy sauce, onion, ginger. Salt.
Grind the zucchini into slices 1 cm thick, fry until half cooked.
Add the sauce filling to the zucchini and simmer over low heat for a few minutes under the lid. After 7 minutes, remove from heat, sprinkle with garlic and serve.

Zucchini in batter

The batter helps keep the juiciness. A zucchini dish prepared in this way can be diversified by adding sour cream, garlic sauce.

Ingredients:

Larger zucchini - 1 pc.;
Sour cream - 150 g;
Flour - 200 g;
Egg - 2 pcs.;
Salt - 1 tsp;
Black pepper;
Provence herbs - 1 tsp

Cooking progress:

Chop the zucchini into centimeter thick circles, roll in flour.
For batter, mix flour, eggs, sour cream, herbs, pepper, salt.
Zucchini, dipped in batter, put in a hot pan, browned.
You can serve zucchini hot or cold - it will still be delicious.

Soup puree

Low-calorie, easily digestible soup is easy to quickly prepare at home.

Required products:

Medium-sized zucchini - 2 pcs.;
Cream - 1 glass;
Salt - 1 tsp;
Curry - ½ tsp;
Dill;
Crackers - 1 pack.

Cooking progress:

Finely grate the zucchini, pour water: its level should be slightly less than the vegetable mass.
Cook until smooth, the fire does not need to be made large.
Salt the boiled gruel and beat well until smooth.
Add slightly warmed cream, season with curry and dill.
Serve with crackers or toasted bread.

Zucchini pancakes

Tasty, cheap, practical. Zucchini pancakes can be eaten not only at home, but also taken to work.

Ingredients:

Young zucchini - 2 pcs.;
Garlic - 2 cloves;
Flour - 3 tbsp. l.;
Egg - 2 pcs.;
Salt - 1/2 tsp;
Cheese - 100 g;

Cooking progress:

Coarsely grate the vegetables, sprinkle with salt, let it be salted.
Chop cheese and garlic.
Make a homogeneous mass of zucchini, cheese, garlic, add eggs and flour.
Beat the dough thoroughly, spread on the pan with a tablespoon. Brown on both sides.

Zucchini cake "Napoleon"

A festive table decoration is available every day, as the ingredients of this original dish are inexpensive and readily available.

Required products:

Large zucchini - 2 pcs.;
Flour - 3 tbsp. l.;
Salt - 1 tsp;
Semolina - 3 tbsp. l.;
Eggs - 2 pcs.;
Onion - 1 pc.;
Carrots - 1 pc.;
Garlic - 2 cloves;
Yogurt - 1 cup
Greenery.

Cooking progress:

Coarsely grate the zucchini, sprinkle with salt, let it be salted.
Drain the juice from the prepared mass, add flour, semolina, beaten eggs.
Fry pancakes from a homogeneous mass of batter, pre-lubricating the pan with oil. You should get 5-6 pancakes.
Separately, fry finely chopped onions and carrots, season them with garlic and herbs.
Soak each pancake with yogurt and spread minced carrots on it. "Zucchini Napoleon" decorate with greenery.

Crispy zucchini sticks

Children for breakfast and dad for beer will equally like crispy sticks. Their taste can be changed with various spices.

Required products:

Large zucchini - 1 pc.;
Vegetable oil (preferably olive oil) - 3 tbsp. l.;
Salt - 1 tsp;
Paprika - ½ tsp;
Garlic powder - 1 tsp;
Crackers - 3 tbsp. l.

Cooking progress:

Peel the zucchini, chop into sticks 5-8 cm long and up to 1 cm thick.
Oil the sticks in a mixture of olive oil, salt and spices.
Sprinkle the sticks with breadcrumbs and put in the oven at a temperature of up to 200 ° for a quarter of an hour until the baked sticks get a beautiful golden color.

Pickled zucchini

The appetizer has a sweetish-spicy taste, goes with a bang at picnics and feasts.

Required products:

Medium zucchini - 2 pcs.;
Flour - 3 tbsp. l.;
Salt - 1 tsp;
Honey - 2 tbsp. l.;
Vegetable oil - 6 tbsp. l.;
Vinegar 9% - 2 tbsp. l.;
Dill;
Garlic - 2 cloves;
Black pepper - ½ tsp;
Red pepper - ½ tsp

Cooking progress:

Peel the zucchini, chop finely into cubes, salt for 30 minutes.
For the marinade: make a mixture of vinegar, honey, pepper, garlic and oil.
Drain the juice from the sliced zucchini, pour over the marinade and leave to store in the refrigerator.

Diets that include zucchini for weight loss give excellent results due to the special composition of the vegetable. This is one of the lowest-calorie foods that creates a feeling of satiety for several hours and at the same time actively burns fat layers in problem areas on the abdomen, hips, and waist.

Zucchini - composition

For a diet menu, as a rule, low-calorie foods rich in fiber and vitamins are used. The first, like a sponge, cleans dense harmful deposits from the surface of the intestine, and the second supports immunity and gives energy. It is important that a person does not experience excruciating hunger between meals. The chemical composition of zucchini is a set of substances in which you can quickly lose weight and still remain full. It contains a lot of water and dietary fiber. 100 g of vegetables contains:

proteins - 0.6 g;
fats - 0.3 g;
carbohydrates - 4.6 g;
fiber - 1 g;
water - 93 g.
vitamins - B, A, C, D, E, H, K, PP;
trace elements - manganese, magnesium, calcium, selenium, iron.

Diet on zucchini

The diet is formed based on the basic needs of the body. It can not be deprived of protein, fats, carbohydrates. Otherwise, after 1-2 days, a person will experience lethargy, weakness, and malaise. The zucchini diet for weight loss also includes other products that provide the daily need for vital substances:

meat or fish of low-fat varieties (boiled or baked);
low-calorie vegetables (tomato, carrot, cabbage);
greens (lettuce, onion, dill);
a small amount of vegetable oil;
lemons (juice is used for dressing salads).

Many diets do not include salt. But people who constantly add salt to their food find it difficult to change their habits. Food becomes insipid, its unusual taste does not cause a feeling of a healthy appetite. Therefore, you can add a little salt, Provencal herbs, and usual spices to food while observing the squash menu, but the main thing is not to be zealous and not to oversalt the dishes.

Diet on zucchini and cucumbers

What diet regimen gives stunning results in just a week? This is a menu that uses not only zucchini for the diet, but also cucumbers similar in chemical composition to them. They are perfectly combined, contain approximately the same amount of liquid, fiber. The diet will be composed correctly if zucchini for weight loss is alternated with cucumbers. For example:

During the second breakfast and afternoon snack, you can drink cucumber, apple and spinach smoothies.
The first breakfast, lunch and dinner includes a dish of stewed, baked or raw zucchini.

Zucchini during the diet should be subjected to minimal heat treatment. During stewing or baking, some of the vitamins and nutrients are lost. You can get a lot more benefits from raw zucchini. How to cook zucchini for weight loss so that they remain tasty? If they are the main component of the salad, then they can be soaked in wine vinegar in advance with the addition of sugar and salt in equal proportions.

Zucchini for weight loss - recipes

The process of preparing zucchini for weight loss does not cause any difficulties even for those who do not like to mess around in the kitchen. All products are cheap and available, and some of them grow in the backyard. It must be remembered that the harder the vegetable after heat treatment, the more nutrients it has retained.

Zucchini soup for weight loss

Ingredients:

fresh zucchini - 3 pieces (young, medium size);
potatoes - 2 pieces (size - medium);
vegetable oil - 1 tbsp. spoon (better - olive);
salt and black pepper powder - to taste.

Cooking

Chop potatoes and zucchini into small even cubes and place in an even layer on the bottom of the pan.
To fill with water. If you want to cook a thick soup, then the liquid should barely cover the vegetables.
Boil foods until soft.
Drain the broth into a separate container.
Grind vegetables in a blender until puree.
Add broth, stir until smooth.
Season to taste with salt and pepper, add oil, mix.
Bring to a boil and remove from heat. Zucchini puree soup for weight loss should be consumed warm.

Zucchini in the oven for weight loss

Ingredients:

young zucchini, small in size (they do not need to be cleaned from seeds) - 3 pieces;
onions - 1 medium-sized head;
raw chicken eggs - 3 pieces;
flour (preferably the highest grade) - 3 tbsp. spoons;
vegetable oil - 1 tbsp. spoon;
greens (in any quantity);
salt and pepper - according to taste preferences.

Cooking

Grind in a blender or grate zucchini and onions on a fine grater. Drain the juice.
Boil the chicken egg and chop into the resulting vegetable mass.
Add the remaining 2 raw chicken eggs, greens (parsley, dill, cilantro - any according to preference), flour, a pinch of pepper powder and salt to the mixture.
Spread the vegetables on a baking sheet previously greased with oil.
Bake in the oven for 40-45 minutes. You can modify the dish by preparing stewed zucchini for weight loss (cut into cubes and sprinkle with grated cheese on top).

Smoothie with zucchini for weight loss

Ingredients:

small young zucchini - 1 piece (you can not peel it from the core);
lemon juice (squeeze from half a lemon);
fresh dill - 1 teaspoon;
juniper berries - 2 pieces (can be replaced with other fruits).

Cooking

Grind vegetable marrow and other products thoroughly in a blender.
You can add your favorite herbs and seasonings to taste (in small quantities).

Zucchini salad for weight loss

Raw zucchini salad for weight loss is easy to prepare.

Ingredients:

a young, small-sized vegetable (zucchini for weight loss can not be peeled if it is soft and thin) -1 piece;
fresh tomatoes, medium size - 4 pieces;
vegetable oil (preferably olive) - 2 tbsp. spoons;
garlic cloves - 3-4 pieces;
greens to taste;
some salt.

Cooking

Rinse the zucchini, cut off the stalk and, if necessary, peel.
Cut into thin rings or half rings, put under oppression for half an hour.
Drain the resulting juice.
Finely chop the greens and chop the tomatoes.
Add salt to taste, mix all ingredients.
Heat the oil over a fire and add 3-4 cloves of minced garlic to it.
Pour vegetables with oily liquid and let the salad brew (diet recipes from zucchini for weight loss include grated garlic, which is added to the already chilled oil).

Zucchini pancakes for weight loss

Ingredients:

fresh young zucchini - 1 kg;
head of onion - 1 piece;
raw chicken eggs - 2-3 pieces;
medium-sized carrots - 2 pieces;
spices - according to taste preferences.

Cooking

Peel the vegetable from the green skin and, if necessary, from the seeds.
Grate zucchini on a coarse grater.
Leave for 10 minutes and after this time drain the juice that has come out.
Wash carrots, peel.
Grate the carrot on a coarse grater.
Cut the onion into small cubes.
Combine vegetables into one mass.
Beat eggs into the mixture, add spices.
Lubricate a baking sheet with vegetable oil and heat in the oven.
Form fritters and place on a baking sheet.
Bake in the oven on medium heat for 15-20 minutes.

Vegetable stew with zucchini for weight loss

This is the dish when zucchini can be combined with different vegetables to taste during a diet.

Ingredients:

young zucchini with green skin - 3 pieces;
fresh bell pepper (preferably red) - 2 pieces;
fresh medium carrots - 2 pieces;
medium-sized onion - 1 head;
fresh medium-sized tomatoes - 4 pieces;
greens (parsley, dill) - to taste;
a pinch of salt and a little black pepper powder;
vegetable oil (preferably olive oil).

Cooking

Fry onions and carrots in vegetable oil until golden brown.
Add chopped or diced peppers.
Pour over the zucchini cut into small cubes (they are pre-peeled).
Juice will come out of the zucchini. Vegetables continue to stew until the volume of liquid decreases by 2 times. Then 4 peeled tomatoes are added to them (they need to be poured over with boiling water - then the skin is easily removed).
Add salt and pepper to taste.
Sprinkle with herbs.

Jul 29, 2017 Olga

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:

The 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.
Fry pancakes in a pan with heated 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 cook 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.

Zucchini is one of the least calorie and most healthy vegetables, so those who follow a low-calorie diet or just want to eat right should pay special attention to it and include it in their diet. Zucchini is easy to digest, and also has a positive effect on the state of digestion and skin.

The energy value of this healthy vegetable is only 24 kilocalories per 100 grams, and this is really a small figure, because the average daily calorie intake for an adult varies between 2000 and 4000 kilocalories depending on gender, weight, and the amount of physical training. In addition, zucchini contains such useful substances as potassium, phosphorus, calcium, and vitamins of groups B and C.

There are many types of zucchini, but for dietary meals, zucchini or young zucchini of any other type are the best choice.

The fact is that they are prepared faster and easier than fully ripe large zucchini, because you can not cut off the skin from them, and the fruits themselves are tender and juicy.

There are many options for cooking zucchini, you can make almost anything you want from them, from first courses to desserts. Zucchini can be stewed, boiled, fried, baked, made from them snacks and blanks. It is important that the taste of zucchini is quite high, despite their low calorie content.

Dietary first courses of zucchini for weight loss

Soups are traditionally considered one of the most low-calorie, yet satisfying dishes, so they are loved by both those who want to lose weight and adherents of a healthy diet. Various varieties of soups are prepared from zucchini, but they are all united by low calorie content and a pleasant, memorable taste.

Spicy squash cream soup

This soup is not only delicious, but also beautifully served, so it will not be a shame to cook it for guests and even put it on the festive table. Cooking it is quite simple and fast. To make 2 servings of this soup you will need:

400 g of zucchini (better - zucchini varieties);
100-200 ml of cream (preferably low fat content, for example, 10%);
1 teaspoon (tea) of salt;
a pinch of curry powder;
fresh dill - 2-3 sprigs;
15 g crackers.

How much to cook: 20 minutes.

Calorie content: 54 kcal per 100 grams.

First of all, wash the zucchini and grate it on a fine grater. If the zucchini is small, you do not need to cut the peel from them and remove the seeds.

Put the grated mass into a cooking container, add a little water and cook, covered with a lid, for 5 minutes. Add salt and grind with a blender. Add cream and curry to the resulting mixture, mix thoroughly. Decorate with dill, add croutons and serve.

Soup with zucchini and other vegetables

Vegetables are the best food for weight loss, and vegetable soup should definitely be part of the diet of a healthy person who keeps fit. To prepare this vegetable soup, take:

250 g zucchini, preferably a zucchini variety;
2 tomatoes;
2 potatoes;
5 peas of black pepper;
1 small onion;
1 medium carrot;
3 garlic cloves (medium);
2 bay leaves;
fresh dill;
salt (to taste).

How much to cook: 1 hour.

Calorie content: 37 kcal per 100 grams.

First you need to cut all the vegetables. Boil the potatoes (cook for about 15 minutes), fry the carrots and onions in a pan, put the zucchini and fry everything together for another 10 minutes. Remove the skin from the tomato, cut it and stew it with vegetables for about 5 more minutes.

The next step is to add all the vegetables from the pan to the soup, wait for the soup to boil, and add the spices, herbs and garlic. When, after these steps, the soup comes to a boil again, it must be turned off and left under a closed lid.

After 10 minutes, the soup can be served, seasoned with sour cream if desired. In order for the soup to be more rich, you can cook it not just on water, but on meat (or vegetable) broth.

Second courses of zucchini

Do not think, however, that zucchini, due to its low calorie content, is suitable only for making light soups.

On the contrary, zucchini is often used in hearty second courses, making them healthier at the same time.

Such dishes have every right to be called dietary, because their calorie content is several times less than that of similar dishes, where, say, potatoes or some kind of cereal are used instead of zucchini. Consider dietary main courses of zucchini for weight loss.

Zucchini Casserole with Chicken

Zucchini and chicken fillet are a great combination: both products are considered dietary, but at the same time they have a bright taste and are great for each other. To prepare the casserole, you need the following products:

1 chicken fillet;
1.5 kg of zucchini;
2 sprigs of green onions;
onions - 1 head;
100 g of cheese;
3 tablespoons (tablespoons) of low-fat sour cream and the same amount of vegetable oil;
sprig of fragrant basil;
1 tablespoon (tablespoon) fresh parsley;
1 teaspoon (tea) paprika;
1 teaspoon (tea) turmeric;
2 eggs;
80 g flour;
seasonings to taste.

How much to cook: 1 hour.

Calorie content: 116 kcal per 100 grams.

Cut the fillet into slices, season, add one tablespoon of oil and fry in a pan for 5 minutes. Chop green onions, basil and parsley, grate cheese, cut zucchini into small slices, onions into small cubes.

Combine all chopped ingredients and fried chicken in one bowl. In a separate bowl, put eggs, sour cream, salt and pepper, spices, flour and remaining oil, beat well.

Combine the two mixtures in a heat-resistant form, previously lightly oiled, mix. Bake for 40 minutes, setting the oven to 180 degrees. Serve with your favorite vegetable salad.

Ragout is a universal dietary food: it can be served both as an independent dish and as a side dish for meat. Preparing this dish is not difficult. You will need the following products:

2 not too large zucchini;
1 sweet pepper;
1 carrot;
1-2 tomatoes;
1 small head of onion;
about 30 g sunflower oil (for frying);
2-3 not too large cloves of garlic;
greenery;
salt (to taste).

How long to cook: 40 minutes.

Calorie content: 51 kcal per 100 grams.

Prepare vegetables for cooking: wash, peel. Cut the zucchini into cubes, grate the carrots, cut the pepper into strips, onion into rings, tomatoes into slices. Place all vegetables in a preheated cooking container.

Fry in vegetable oil for about 20 minutes, stirring as often as possible and trying not to add water. Toward the end of cooking, add finely chopped greens and garlic, salt. You can serve immediately from the stove.

Other Diet Meals Containing Zucchini

In addition to the first and second courses, you can cook salads, snacks, make preparations and even desserts from zucchini. For those who want to lose weight, zucchini can really become an indispensable product. Below are recipes for salads and snacks from zucchini for weight loss.

Salad of zucchini, apples and carrots

This salad with an unusual spicy taste will appeal to those who like to try and discover something new. To prepare this light and tasty salad, take:

350 g of young (or canned) zucchini;
50 g carrots;
100 g fresh apples;
a little lemon juice;
30 g mayonnaise;
green onions to taste;
salt to taste.

How much to cook: 15 minutes.

Calorie content: 67 kcal per 100 grams.

Preparing this salad is extremely simple: you just need to cut vegetables and apples (best of all - into strips), sprinkle with lemon juice, add chopped onions, salt and mix, adding mayonnaise. This is a great option for a light snack or the start of a meal.

To cook the same delicious zucchini caviar that is sold in the store (or even tastier), you do not have to be a chef. Just follow the recipe and you will enjoy this easy canned snack for a long time to come. You will need the following:

3 zucchini;
1 carrot;
2 onions;
2 cloves of garlic;
3 tablespoons (table) tomato paste;
a little vegetable oil;
salt and pepper to taste.

How long to cook: 1 hour 30 minutes.

Calorie content: 36 kcal per 100 grams.

Prepare vegetables: wash, peel. Grind the onion with a knife, grate the carrots on a not very fine grater, fry them together in a small amount of oil. Cut the zucchini and also fry (separately from onions and carrots).

After that, put the carrots, onions and zucchini in one pan, add spices, simmer for an hour, adding a little water if necessary. Approximately 15 minutes before the caviar is ready, add garlic (chopped) and tomato paste, mix well.

When the mixture has cooled, it must be ground with a blender. Zucchini caviar is ready!

Pancakes with the addition of zucchini are not only unusual, but also delicious! Even children, who usually refuse to eat vegetables, devour them with pleasure. The cooking process is almost the same as for ordinary pancakes. All it takes is:

400 g fresh zucchini;
350 g flour;
4 eggs;
2 tablespoons (table) parsley;
300 ml of low-fat kefir;
1 tablespoon (table) vegetable oil;
1 teaspoon (tea) of salt;
a pinch of soda.

How much to cook: 1 hour.

Calorie content: 138 kcal per 100 grams.

Wash and grate the zucchini on a medium-sized grater, carefully squeeze the juice out of them through a sieve. Add kefir, eggs (previously beaten), salt, mix well. Chop the parsley and add to the mixture as well.

After that, gradually add flour, knead the dough (check that it is not too thick). Add oil and soda, mix. After 20 minutes, you can fry pancakes. Form pancakes in a preheated pan, greased with oil, fry until golden brown.

Ready-made pancakes can be greased with vegetable oil, various fillings can be added to them, or simply eaten with sour cream.

The secrets of cooking delicious diet dishes from zucchini

How to properly cook zucchini? In order to make light dietary dishes from this vegetable truly delicious, just follow a few simple tips.

As mentioned above, the most suitable for processing zucchini are young fruits of any variety or a variety of zucchini: they can not be peeled or seeds removed from them. However, this does not mean that large and ripe fruits cannot be used at all. It is enough to peel them from a rough peel, pull out all the seeds - and their dishes will turn out to be no less tasty than from young fruits.

The most common way to cook zucchini is to fry them in a pan. You need to follow this process very carefully: zucchini quickly absorb the oil on which they are fried, and because of this they can burn. In order not to overcook the zucchini, during the cooking process they can be covered with foil so that they "reach" themselves and do not turn out to be too dry (they should remain a little raw inside).

Remember that zucchini goes well with garlic, which is why it is present in almost all recipes with this vegetable.

If you want to make a side dish of zucchini (without using other vegetables), add garlic to them, and then their taste will definitely win over everyone who tries them.

Zucchini can also be served simply as an appetizer with any sauce. It's no worse than french fries, but many times healthier. And taking into account the fact that zucchini is delicious both cold and hot, it is worth saying with certainty that they are able to give odds to any other snacks.

So, as you can see from everything written above, zucchini is a truly indispensable vegetable. The dishes that you can cook from it are so diverse and different from each other that it is not possible to single out one of them as the most delicious.

That is why zucchini is unlikely to get bored quickly even with daily use. If you have this vegetable in your refrigerator, you can be sure that the dish prepared from it will not disappoint you.

And with all this, zucchini is a dietary product, therefore, when preparing dishes from it, you can not worry about extra pounds - they will not appear. By making this vegetable part of your daily diet (for example, replacing it with the usual high-calorie side dishes), you can lose weight much faster than you expected.

Another option for a dietary zucchini dish is in the next video.

Zucchini is not only tasty and healthy vegetables, but also quite dietary. Fresh zucchini contains only 24 kcal, but even after heat treatment, they become slightly more caloric. Of course, zucchini fried in butter and seasoned with mayonnaise do not belong to low-calorie and diet foods.

Calorie content and BJU

Ordinary pizza, even with a vegetable filling, cannot be considered low-calorie. But zucchini pizza is a real diet dish. Its calorie content is only 90 kcal per 100 g, fat content is 2.26, protein and carbohydrate content is 5.39 and 10.9, respectively.

Products

Young zucchini (25-30 cm long) - 3 pcs.,
Eggs - 2 pcs.,
Whole grain flour - 1 cup 200 ml,
Fresh tomatoes - 3 pcs.,
Boiled mushrooms - 100 g,
Hard cheese - 70 g,
Soda - 1/3 teaspoon,
Salt,
Pepper.

Cooking

Peel and grate the zucchini, squeeze a little.
Knead zucchini, eggs, flour, soda, salt and pepper into a semi-liquid dough.
Pour into a silicone or paper mold.
Lay out slices of tomatoes and mushrooms.
Sprinkle with grated cheese.
Bake for about 30 minutes at a temperature of 170-180 degrees.

zucchini sticks

Another zucchini diet dish is delicious sticks, crispy on the outside and tender on the inside. Caloric content is only 47 kcal per 100 g.

Products

Zucchini - 2 pcs.,
Egg - 1 pc.,
Breadcrumbs - 2 pcs. spoons,
Grated cheese - 3 tbsp. spoons,
Salt,
A mixture of dry aromatic herbs.

Cooking

Make a batter from eggs, breadcrumbs, cheese, herb salt.
Cut the peeled zucchini into strips with sides about half a centimeter and up to 5 cm long.
"Bath" them in batter, put on baking paper and bake until golden brown at 180 degrees.
Garlic sauce can be prepared for zucchini sticks by grinding garlic with salt, lemon juice and olive oil. With sauce it will be tastier, but more nutritious.

Steamed meat and vegetable cutlets

Diet dishes from zucchini for weight loss can be supplemented with lean meat: chicken: turkey, rabbit, veal, beef. The lowest calorie content can be achieved by steaming. Calorie content in this case will be 81 kcal per 100 g. Baking and stewing without adding fat are also considered ways to prepare diet food.

Products

Zucchini - 5 pcs.,
Onions - 2 pcs.,
Carrots - 2 pcs.,
Chicken breast - 1 pc.,
Egg - 1 pc.,
fresh greens,
Salt,
Pepper,
Breadcrumbs.

Cooking

In a blender or meat grinder, turn vegetables and herbs into minced meat, put in a mesh colander and let excess juice drain.
Make minced meat from the breast.
Combine vegetables and meat, add egg, salt and pepper. To stir thoroughly.
Shape into patties, coat in breadcrumbs and place in a steaming bowl.
Cook in a slow cooker or double boiler for about an hour.

Chicken soup

According to dietary recipes from zucchini, you can cook delicious and satisfying first courses.

The calorie content of squash soup with chicken is about 60 kcal per 100 g. Without taking into account the volume of liquid.

Products

Zucchini - 3 pcs.,
Potatoes - 2 pcs.,
Carrots - 2 pcs.,
Onions - 2 pcs.,
Chicken breast - 1 pc.,
Celery root - 1 pc.,
Parsley root - 1 pc.,
fresh greens,
Salt.

Cooking

Boil the breast with roots: one onion, one carrot, parsley and celery.
Cut the remaining vegetables into small cubes.
Put potatoes, onions, carrots, zucchini into boiling water, maintaining a five-minute interval between each ingredient.
Five minutes after the zucchini, put the chopped breast into the soup.
Bring to readiness, sprinkle with herbs and salt.

In the barbecue season, you also want to join the company, cheerfully eating meat grilled on coals. A diet is not a reason to deny yourself pleasure. You just need to choose tender lean meat and dietary marinades. The calorie content of zucchini in this recipe is 80 kcal per 100 g, chicken - 160 kcal.

Products

Young zucchini - 5 pcs.,
Chicken thighs without bones and skin - 3 pcs.,
Large onion - 1 pc.,
Lemon or lime juice
Soy sauce,
Ground pepper,
Dried greens.

Cooking

Cut zucchini into slices 3-4 cm thick, onions into thick rings, chicken meat into pieces the size of a matchbox.
Make a marinade from lemon (lime) juice, soy sauce, pepper and herbs.
Marinate zucchini with onions and chicken for an hour.
Put the zucchini and meat mixed with onions on the grate and cook over hot coals.
Serve shish kebab with fresh vegetables on lettuce leaves.
It is very tasty to drink it with tomato juice, preferably not store-bought, but freshly squeezed, homemade.

In order not to spoil the zucchini diet dish and not make it too high-calorie, you must follow the following rules:

Don't fry zucchini
Do not season with mayonnaise and other fatty sauces,
Use a minimum of fat when cooking,
Give preference to steaming, boiling, baking, stewing with the addition of water, occasionally cooking on charcoal is allowed,
When adding meat to squash dishes, you need to choose low-fat varieties and remove skin and streaks of fat from it.