Category Archives: zucchini

Fennel & Zucchini Pasta

1 box pasta
1 medium fennel bulb, diced
1 medium zucchini, diced
3 cloves garlic, minced
1/2 cup shredded parmesan cheese
salt and pepper to taste
2 Tablespoon oil, divided

Prepare pasta as directed on the package. While the pasta is cooking, heat 1 Tablespoon oil in a sauté pan over medium heat. Add the fennel, zucchini and garlic and sauté until softened, approximately six minutes. Remove from heat.
Drain and rinse the pasta. Place the pasta in a bowl. If desired, drizzle a tablespoon of olive oil over the pasta to reduce stickiness. Toss the pasta. Add the vegetables and stir in the cheese. Add salt and pepper if necessary.

**Try topping, or serving with diced tomatoes**

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Kyle’s Dal Curry

6 TBS olive oil
1 tsp ground coriander
1 cup chopped onion
2 tsp tumeric
1/4 to 1/2 tsp chili powder
3 cups vegetable or chicken broth
1/2 tsp black pepper
2 cups red lentils, rinsed
2 tsp cumin
1/2 can coconut milk
Salt & pepper to taste

Bring broth to a simmer and add lentils. Simmer until lentils are soft. In a separate skillet add olive oil and sauté onions until translucent. Add all spices and cook for 3 minutes. Combine cooked lentils, seasoned onions, and coconut milk together. This will produce a chunky texture. If you prefer a smoother consis- tency, you can blend in a food processor.
Options: For a simple version, add fresh diced tomatoes and cilantro, and serve over rice. OR include more vegetables: Steam or boil a variety of vegetables (carrots, broccoli, cauliflower, zucchini, summer squash, swiss chard, fresh basil, beans, etc.). Top cooked vegetables with the curry. The possibilities are endless. I usually make a double batch of the curry, and freeze half. It makes a great, fast, easy meal. Just add vegetables or rice and serve. Or just eat with pita bread.

Tex-Mex Chicken Skillet Meal

1 Tbsp. olive oil
1 hot pepper, minced (optional)
2 cups diced cooked chicken
1-oz pkg. taco seasoning mix
¼ cup water
4 small summer squash (such as zucchini), halved and sliced
1 green pepper, julienned
In a large skillet, heat oil over medium-high heat. Add hot pepper, chicken, taco seasoning and water; sauté until chicken is heated through. Add squash and green pepper; sauté until crisp-tender, about 3 to 5 minutes.

Serves 4. Per serving: 260 calories, 8 g fat,
39 g protein, 10 g carbohydrate, 1 g fiber,
750 mg sodium

Blueberry Zucchini Breakfast Bread

3 eggs, lightly beaten
¾ cup applesauce
1 Tbsp. vanilla
1¾ cup sugar
2 cups shredded zucchini
1 cup shredded carrots
1½ cups whole-wheat flour
1½ cups all-purpose flour
1 tsp. baking powder
¼ tsp. baking soda
1 Tbsp. ground cinnamon
1 tsp. salt
2 cups fresh blueberries

 

Preheat oven to 350 degrees. Spray 4 mini-loaf pans with cooking spray. In a medium bowl, beat together eggs, applesauce, vanilla and sugar. Fold in zucchini and carrots. In a separate bowl combine flours, salt, baking powder, baking soda and cinnamon. Pour dry ingredients into wet ingredients; gently mix. Fold in blueberries. Transfer to mini-loaf pans. Bake 50 minutes, or until knife inserted in the center of a loaf comes out clean. Cool 20 minutes in pans and then turn onto wire racks to cool completely.

Serves 12. Per serving: 150 calories, 6 g fat,
9 g protein, 15 g carbohydrate, 1 g fiber,
340 mg sodium

Barley & Almond Salad

2 cups low-sodium vegetable broth
1 cup quick-cooking pearl barley
1 (15 oz.) can kidney beans, drained & rinsed
1 large red bell pepper, diced ( OR green pepper)
¾ cup diced zucchini
1/3 cup slivered almonds
1/3 cup diced scallions (OR fresh onions)
2 Tbsp. olive oil
1 Tbsp. balsamic vinegar
Salt and ground black pepper to taste*
In a medium saucepan, bring vegetable broth to a boil. Add barley, cover and reduce heat; simmer 10 to 12 minutes or until tender. Meanwhile in a large bowl, combine kidney beans, pepper, zucchini, almonds and scallions.
Rinse cooked barley with cold water. Combine cooled drained barley with bean mixture. Add oil and vinegar; season with salt and pepper. Chill until serving.

*Salt and pepper not included in analysis
Serves 8 (3/4 cup) Per serving: 160 calories, 6 g fat, 6 g protein, 21 g carbohydrate, 7 g fiber,
40 mg sodium

Zucchini Chocolate Chip Cookies

1 egg, beaten
1/2 cup butter, softened
1/2 cup brown sugar
1/3 cup honey
1 tsp vanilla extract

 
Combine in a large bowl
1 1/4 cup white flour
1 cup whole wheat flour
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp cinnamon
1/4 tsp nutmeg

Combine in a separate, small bowl and blend into liquid mixture
1 cup finely shredded zucchini
12 oz chocolate chips

 

Stir these into other ingredients, mix well. Drop by spoonful onto greased baking
sheet, and flatten with the back of a spoon. Bake at 350, 10 to 15 minutes.

Simply Delightful Salmon Supper

1 medium zucchini, chopped
1 small yellow squash, chopped
1 small red bell pepper, chopped
4 skinless salmon fillets (1 lb.)
1 can (14.5 oz.) diced tomatoes, drained
½ cup low-fat sun-dried tomato dressing
3 cups brown rice, cooked as directed
Preheat oven to 375°F. Spray a 9×13-inch baking dish with cooking spray. Add zucchini, squash and pepper; mix.
Place salmon fillets on top of vegetables. In a separate small bowl, mix tomatoes and dressing; spoon over salmon.
Bake 20 to 25 minutes or until salmon flakes easily with fork. Serve over hot rice. Enjoy!

Serves 4. Per serving: 380 calories, 10 g. fat, 28 g. protein, 44 g. carbohydrate, 4 g. fiber, 440 mg. sodium

500 Club® foods are not only delicious but also controlled in calories and fat.
Visit 500-club.org or call (608) 775-3447 to learn more and find out where 500-Club selections are served.

Grilled Bread with Zucchini, Basil and Ricotta

4 1/2-inch-thick slices country bread
2 tablespoons olive oil
4 small zucchini (about 2 pounds), thinly sliced lengthwise
1 cup fresh basil, leaves torn
1-2 cloves garlic, minced
1/4 teaspoon crushed red pepper
kosher salt
1 cup fresh ricotta
Heat grill to medium-high. Brush the bread with 1 tablespoon of the oil and grill until golden and crisp, about 1 minute per side. Transfer to plates.
Grill the zucchini until tender and slightly charred, 3 to 4 minutes per side.
Toss the zucchini in a large bowl with the basil, garlic, red pepper, ½ teaspoon salt, and remaining tablespoon of oil.
Top the bread with the zucchini and ricotta.

Chicken and Vegetable Casserole

2 TBS plus 1 TBS olive oil
1 tsp salt
1/2 tsp ground black pepper
1 TBS minced fresh parsley
1 TBS minced fresh basil
1 tsp minced garlic
3 zucchinis, chopped
1 green bell pepper, chopped
1 red onion, chopped
3/4 cup celery, chopped
1 lb. skinless chicken breast (4 breasts)
1 cup vegetable stock
Preheat oven to 375 degrees. In a large bowl, stir together 2 TBS olive oil, 1/2 tsp salt, 1/4 tsp pepper, parsley, basil and garlic. Add vegetables, mix well and arrange in a casserole dish. Mix 1/2 tsp salt, 1/4 tsp pepper and 1 tsp oil; brush the mixture over the chicken breasts, place chicken on vegetables. Bake about 20 minutes then add 1 cup of vegetable stock. Bake 25 more minutes more or until chicken is cooked and internal temperature reaches 165 degrees.

Serves about 4 (1 cup/serving). Per 1 serving:
240 calories, 11 g fat, 26 g protein, 7 g carbohydrate, 2 g fiber, 890 mg sodium

Sage– Roasted Squash

3-4 medium yellow summer squash or zucchini
2 TBS Olive oil
2 TBS chopped fresh sage
1 TBS minced garlic
Salt and pepper
Directions: Heat oven to 350 degrees. Cut squash or zucchini into 1-inch dice, toss with other ingredients, and roast until tender in baking dish, 15-20 minutes. Season with salt and pepper to taste.