Northern Mexico is considered to be the birthplace of zucchini. Local residents ate only the seeds of this vegetable, and Europeans in the 16th century abandoned this too. They grew zucchini solely for scientific purposes. But in the 18th century, the Italians suggested eating it raw and the course of history changed.
Today, zucchini is considered one of the most popular dietary foods. It contains vitamins (C, B1, B20), microelements (folic, malic and nicotinic acid), and the calorie content is no more than 24 kcal per 100 g.
Today we invite you to prepare dietary zucchini boats. This is a simple and delicious dish for which you will need 3-4 ingredients and some free time.
Zucchini boats with mozzarella and cherry tomatoes
©viki_azarova
Ingredients:
- zucchini – 2 pcs.
- cherry tomatoes – 2-3 pcs.
- Mozzarella
How to cook?
- Wash the zucchini, cut lengthwise and scrape out the pulp from the middle with a spoon.
- Place cheese and tomato cut into rings into each half of the vegetable.
- Bake dietary zucchini boats in the oven at 180-185 degrees for about 20-30 minutes.
Diet zucchini boats with chicken
©provincial_ka
Ingredients:
- zucchini – 3 pcs.
- chicken fillet – 200 g
- onion – 1 pc.
- natural yogurt – 3 tbsp. l.
- cheese (any diet) – 70 g
- spices to taste
How to cook?
- Make minced chicken fillet and finely chop the onion.
- Wash the zucchini, cut lengthwise and remove the pulp.
- Grease the finished boats with natural yoghurt. Then place in them a mixture of minced chicken with onions and spices.
- Before putting it in the oven, brush the healthy dish with yogurt and sprinkle with grated cheese.
- Bake zucchini boats for 20 minutes at 200 degrees.
How to cook chicken with eggplant and zucchini in the oven
To treat yourself and your family to a delicious dish, you can experiment and cook chicken baked in the oven with zucchini and eggplant according to a Greek recipe.
Ingredients:
- 0.8 kg chicken fillet;
- 150 grams of cheese;
- 500 grams of tomatoes;
- 1 onion;
- 3 cloves of garlic;
- 3 eggplants;
- vegetable oil;
- 3 young zucchini;
- 2 peppers;
- spices.
Cooking time: 80 minutes.
Calorie content per 100 grams: 95 kcal.
This Greek dish takes very little time to prepare.
- The onion is peeled, washed, cut into medium-sized pieces and fried in vegetable oil over low heat until transparent;
- Add chopped garlic to the onion, stir and let sit for 5 minutes;
- Wash the tomatoes and squeeze tomato juice out of them, pour it into a frying pan, add salt, a little sugar, chopped herbs and simmer for 15 minutes over low heat until half the liquid evaporates;
- Wash the chicken fillet, cut it, fry it in a frying pan for 10 minutes, pepper it, add salt and put it in a baking dish;
- Wash the zucchini, cut into cubes and fry in the oil left after the chicken, place them in a mold, on top of the meat;
- Wash the eggplants, cut into half rings, fry and place evenly on top of the zucchini;
- Wash the peppers, remove seeds, cut into pieces and place on eggplants, pour tomato sauce over everything, cover with foil and place in the oven preheated to 200 degrees for 45 minutes;
- Remove the pan from the oven, remove the foil and sprinkle the dish with grated cheese;
- Bake for another 15 minutes in the oven, but without foil.
The finished dish turns out amazingly tasty and tender and is ideal for dinner.
Diet zucchini with beef
©Yulia Lova
Ingredients:
- zucchini – 2 pcs.
- minced beef – 300 g
- sour cream (low-calorie) – 100 g
- onion – 1 pc.
- spices to taste
- greenery
How to cook?
- Wash the zucchini, cut lengthwise and remove the pulp.
- Finely chop some of the pulp into cubes along with the onion.
- Mix the minced meat, zucchini pulp, onion and spices in a separate bowl.
- Before stuffing the dish, salt and pepper the boats. Then fill them with filling.
- Top the diet zucchini boats with a mixture of sour cream and herbs.
- Bake in the oven at 180 degrees for about 20-30 minutes.
Recipe 5, dietary chicken and zucchini rolls
This is an easy dietary dish made from young zucchini: zucchini rolls with chicken are baked in the oven, they always turn out tasty and are good even when cold, since they contain almost no fat.
Such a dish can be not only a second hot dish, but also a cold appetizer; the rolls can be cut and served on a platter in the form of large slices.
Only young zucchini, which have almost no seeds, are suitable for making rolls, otherwise it will be impossible to cut the zucchini into strips.
This is a healthy and low-calorie dish; it perfectly combines light zucchini with dietary chicken fillet. Thanks to the zucchini and cheese, the rolls turn out juicy, but they do not require a side dish and are good as an independent dish.
- young zucchini – 1 pc. (about 700)
- small chicken breast fillet – 500 g.
- cheese – 70 g.
- garlic – 2 cloves
- tomato sauce
- basil or other herbs
- salt, pepper to taste
We cut the peeled zucchini into strips of approximately 0.5 cm. Place the zucchini on a silicone mat or baking paper, add salt and place in the oven at 180C for 5-7 minutes so that the zucchini can curl. To do this, they should become a little soft.
Cut the chicken breast into thin longitudinal slices, add salt and pepper, and add chopped garlic. Stir and let sit until the zucchini is ready for the rolls. Three cheese. Place strips of chicken fillet on soft zucchini, sprinkle with cheese, basil, and drip tomato sauce in several places (about 1 teaspoon of sauce is required for 1 roll).
We roll the zucchini rolls and fasten them with a wooden skewer or toothpick. Place in the oven at 180-190C for about 35 minutes.
We determine the readiness of the rolls by piercing them with a knife - it should easily go right through them. Serve hot, warm or cold zucchini rolls with chicken. They are great in any form.
Tender and juicy zucchini in a duet with a dry chicken breast complement each other perfectly, resulting in a tasty, satisfying and dietary dish that will satisfy the tastes of both those losing weight and lovers of delicious food.
Zucchini boats with egg and tomato
©Worldinside the Kitchen
Ingredients:
- zucchini – 1 pc.
- tomato – 1 pc.
- egg – 1 pc.
- cheese (any diet) – 50 g
- spices to taste
How to cook?
- Wash the zucchini, cut off the top and remove the pulp. Cut some of the zucchini pulp into cubes along with the tomato.
- Grate the cheese on a coarse grater.
- Beat the chicken egg, adding salt and pepper.
- Place chopped tomato and zucchini pulp in a boat. Then fill everything with a mixture of eggs and spices and decorate with cheese.
- Bake zucchini boats for 40-50 minutes at 200 degrees.
How to deliciously bake zucchini with chicken, tomatoes and cheese in the oven?
This zucchini dish is so tasty that I cook it not only on weekdays, but also on holidays. Tasty, quick and easy to feed a whole company.
To prepare you will need:
- chicken fillet – 500-700 grams
- young zucchini – 4-5 pieces
- tomatoes – 4-5 pieces
- hard cheese – 150 grams
- greens (parsley or dill) – a bunch
For the sauce:
- soy sauce – 3 tablespoons
- garlic – 3 cloves
- sweet paprika - to taste
- salt, pepper - to taste
How to do
1. Skinless chicken fillet, washed, cut into medium pieces and marinated for 15 minutes in soy sauce marinade, chopped garlic, paprika, salt and pepper.
2. While the chicken is marinating, cut the young zucchini into rings without peeling it. If the zucchini has been stored for a long time and the peel has become rough, then it is better to peel it. We also chop the tomatoes and onions.
It is better to make the size of the zucchini rings no more than 0.5 cm. Large ones will give a lot of juice, but finely chopped ones will not be felt at all.
3. Mix chopped zucchini with chopped parsley and set aside.
4. Grease a baking sheet with vegetable oil and place marinated chicken fillet and onion, cut into rings, on it.
5. Place zucchini and parsley on top. We do not salt them, otherwise there will be a lot of moisture and liquid.
6. Now lay out the tomatoes, sprinkle with a good layer of cheese, grated on a coarse grater, and place in an oven preheated to 180 degrees.
To prevent the cheese from burning, immediately reduce the oven temperature to 160-150 and bake for 30-40 minutes.
Serve hot.
Zucchini boats with mushrooms and mozzarella
©yulyasha__pp
Ingredients:
- zucchini – 1 pc.
- mushrooms – 50-100 g
- onion – 1 pc.
- Mozzarella
- spices
- parsley
How to cook?
- Wash the zucchini, cut lengthwise and remove seeds and pulp from each half.
- Place finely chopped mushrooms and onions into the finished boats.
- Decorate the dish with mozzarella on top, after salting it and peppering it.
- Bake the boats for about 20 minutes at 180 degrees. Before serving, garnish them with fresh parsley or dill.
Zucchini boats with brown rice, mushrooms and green peas
©shanti_aa
Ingredients:
- zucchini – 2 pcs.
- brown rice – 100-150 g
- green peas (frozen or fresh) – 70 g
- mushrooms – 100 g
- natural yogurt – 2-3 tbsp. l.
- cheese (any dietary) – 50-70 g
- salt
- pepper
How to cook?
- Wash the zucchini, cut lengthwise, remove the pulp and seeds from each half.
- Boil the rice until tender, then mix with peas, finely chopped mushrooms and natural yogurt. Be sure to salt and pepper the filling.
- Decorate the finished zucchini boats with grated cheese and place in the oven for 30-35 minutes. Bake the dish at 180 degrees until fully cooked.
How to make garlic sauce
— in a small bowl, combine yogurt, finely chopped or pressed garlic, chopped herbs, salt and pepper. Mix everything thoroughly and let the sauce brew
You can diversify the taste of chicken cutlets if you try to prepare other sauces, the recipes for which are presented here and here.
While the sauce is infusing, let's start preparing chicken cutlets:
— we will fry them in a non-stick frying pan, having previously greased them with olive or vegetable oil. Spoon the chicken mixture into pancakes and fry the cutlets on both sides until golden brown.
Dietary chicken cutlets with zucchini are ready! They can be served as a separate dish, or with a side dish - rice, buckwheat, stewed or fresh vegetables. We will pour the sauce into a gravy boat and serve separately. Bon appetit!
Zucchini boats with bell peppers, cheese and young onions
©pp_legko_i_vkusno
Ingredients:
- zucchini – 1 pc.
- cottage cheese (2%) – 150 g
- bell pepper – 1 pc.
- egg – 1 pc.
- cucumber – 1 pc.
- green onions - bunch
- salt
- spices
How to cook?
- Wash the zucchini, cut in half and remove the core.
- Prepare the filling: chop the bell pepper and part of the zucchini pulp. Then mix these ingredients together with cottage cheese, egg, finely chopped herbs and spices.
- Fill the zucchini boats with minced meat and place them in the oven for 30-50 minutes. Place the dish in the oven preheated to 200 degrees.
- Just before they are ready, decorate the zucchini boats with grated cheese. When it melts, sprinkle the dish with finely chopped green onions and serve with fresh vegetables.
Don't have time to cook zucchini? Then check out this recipe. You only need 20 minutes!
Dietary zucchini boats are a juicy and healthy dish that can be eaten for breakfast, lunch or even dinner. Zucchini is 95% water. Nutritionists recommend consuming it daily because it is low-calorie, improves the functioning of the stomach, kidneys, liver, and also calms the nervous system.
Prepared by Tatiana Krysyuk
Dietary zucchini dishes
For pancreatitis
- For chronic pancreatitis, you can eat zucchini, but not more than 250 grams per day.
- It is forbidden to introduce raw vegetables into the diet; they must be boiled or baked, and salt and seasonings should be completely excluded so as not to provoke pain.
- Peel the vegetable and chop it on a fine grater.
- It is useful to cook zucchini with milk: bring half a glass of milk to a boil, add the zucchini cut into cubes.
- Simmer for 15 minutes, add a little chopped dill.
For cholecystitis
- For cholecystitis, zucchini is steamed or boiled, stewed or baked in the oven, but without fat.
- You can serve vegetables in the form of puree soup: boil potatoes, eggplant and zucchini in 3 liters of boiling water, after cooling, beat with a blender until smooth, season with herbs and olive oil.
