How many calories are in baked zucchini in the oven?

How to cook zucchini in the oven quickly and tasty - recipes

In the summer, many people grow zucchini in their garden beds.
This delicious vegetable of the pumpkin family has a rich composition. It contains vitamins, fiber, calcium, phosphorus, potassium, magnesium and many other useful substances that improve the functioning of the gastrointestinal tract, help eliminate toxins and waste, and have an overall positive effect on the body.

There are a huge number of recipes with zucchini, but many of us are only used to frying them. Let's look at simple, quick, and, most importantly, healthy recipes for cooking zucchini dishes in the oven.

How to bake zucchini in the oven without anything to create an incomparable dish?

Baked zucchini in the oven without any additions is an excellent choice for dietary nutrition. The zucchini turns out tender, soft, and healthy. This dish recipe is suitable for children's, healthy, and dietary meals.

Cooking time: 15 minutes.

• young zucchini – 4–5 pcs.;
• olive oil – 1.5–2 tbsp. l;
• salt.

Wash the zucchini and cut into slices or slices 1 cm thick.

Brush each slice with olive oil. Carefully place the pieces on the grill and add a little salt.

Place the rack with the zucchini on the middle rack of the preheated oven. Bake for 15 minutes.

Serve the dish with low-fat sour cream and chopped herbs.

1. When baking zucchini on a wire rack, excess vegetable oil will drip down. This will result in a low-fat and dietary dish. The zucchini will remain whole with a crispy film.
2. Be sure to place a baking sheet under the grill so that the oil that drains from the zucchini does not get onto the oven.
3. Do not overuse salt when seasoning zucchini. Otherwise, the dish will turn out rough and tasteless.

Diet zucchini without anything

The simplest and most budget-friendly method of baking, but the dish turns out very tender and low in calories. Young fruits with thin skin are best suited. Can be served as a separate light dish or as a side dish.

Ingredients:

• zucchini – 2 pcs.;
• parsley, dill - a bunch;
• garlic – 2 cloves;
• oil – 2 tbsp. l.

How to cook:

1. Preheat the oven to 180 degrees, cover a baking sheet with foil, and lightly grease it with oil. Cut the zucchini into cubes and place in a tight bag.
2. Chop the greens, crush the garlic with a press, mix with oil. Pour the garlic mixture into a bag, add the herbs, slightly inflate the bag, tie it and shake well to coat the pieces with oil and herbs.
3. Transfer to a baking sheet, level, bake for about 15-20 minutes at 180 degrees.

How to prepare lecho for the winter, just like in the store and like your grandmother

Unexpected twist: zucchini with cottage cheese

You can combine zucchini with various vegetables, meat, and herbs, but not every housewife knows that they go well with cottage cheese.

Cooking time: 25–30 minutes.

• fat cottage cheese – 300 grams;
• medium-sized zucchini - 3 pcs.;
• greens (dill, parsley) - a bunch;
• egg – 1 pc.;
• salt pepper.

Wash the zucchini, cut lengthwise, remove the soft part with the seeds. Salt and pepper to taste.

Mash the cottage cheese with a fork until you get a homogeneous mass without lumps. Add egg, finely chopped herbs, salt. Mix well. Fill the zucchini with the prepared filling. Combine the vegetable halves stuffed with cottage cheese and carefully place them in a baking dish.

Pour a little water into the mold - 100 ml, so that when baking, the dish does not burn. Bake at 180 degrees for about 30 minutes. The finished dish should be soft.

Serve warm or cold with sour cream.

1. To prevent the zucchini core from wasting, you can add it to the cottage cheese.
2. If the zucchini is not young, then it is recommended to remove the skin to make the dish tender.
3. To give the dish a piquant taste, you can add a clove of garlic passed through a garlic clove to the curd mass.
4. To prevent the two halves of the stuffed zucchini from falling apart, you need to secure them on both sides with toothpicks.

Lush omelet with zucchini

I really love this dish for breakfast. It is a little more difficult to prepare than a regular omelet or scrambled eggs. But the result is worth the effort. An airy omelet with zucchini will be appreciated by all family members, and you yourself will feel like you’re in an expensive restaurant.

Number of ingredients: 6 Cooking time: 15 minutes Calories per 100 g: 77 kcal Proteins / fats / carbohydrates: 4.5 / 4.9 / 3.6

Ingredients:

Ingredients for a fluffy omelet with zucchini

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

Beat the egg whites with a mixer

I separate the eggs into whites and yolks into 2 bowls deep enough to beat. I have these bowls. First, I beat the egg whites with a mixer. I do this with a mixer, but you can beat it with a whisk or a paddle, it just takes more time. You should get a fairly dense mixture.

Whisk the yolks and sour cream

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

Carefully combine the whites and yolks to retain 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 whites into the mixture with the yolks and carefully, even gently. I stir with a spoon so that its consistency remains airy and light. Then the omelette will remain fluffy.

Briefly sauté zucchini and bell pepper in a frying pan

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

Instead of bell peppers, you can take onions, celery or even champignons.

Pour in the mixture for a fluffy omelette

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

Meanwhile, I chop the tomato and herbs.

When the omelette holds its shape, add tomato

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

Cover with a lid and turn off the heat, leaving to simmer for another 1-2 minutes. The omelette is ready!

A lush omelette with zucchini and vegetables is ready

It turned out light and juicy at the same time. The juiciness comes from the zucchini. You can serve it to the table, the omelette is so airy that it just melts in your mouth!

This dish of 3 eggs 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 in the oven with tomatoes, mayonnaise and garlic

Cooking time: 40 minutes

• medium-sized zucchini - 3 pcs.;
• tomatoes – 5–6 pcs.;
• garlic – 3 cloves;
• mayonnaise 30% fat – 150 grams;
• ground black pepper;
• salt;
• vegetable oil.

Wash the zucchini and dry with a towel. Without peeling the skins, cut the vegetable crosswise into slices, the thickness should be 0.5 cm. Then add salt, pepper, and mix the contents with your hands to distribute the salt evenly. If desired, you can add spices: thyme, oregano, basil.

Wash the tomatoes and cut them into slices. Place the zucchini on a baking dish pre-greased with vegetable oil. Lay out alternately: 1 slice of zucchini – 1 slice of tomato, etc.

Grate the peeled garlic on a fine grater or squeeze the cloves through a garlic press. Add mayonnaise and stir until the sauce is smooth. Brush the laid out vegetables with it.

Place the mold in an oven preheated to 180 degrees. Bake for 30 minutes.

The dish can be served either hot or cold. If desired, you can sprinkle chopped herbs on top of the zucchini and tomatoes.

1. Before preparing food, you need to turn on the oven in advance to warm it up.
2. To make the dish not only tasty, but also beautiful, you need to choose dense tomatoes. Otherwise, during cooking, the juice will drain from the vegetable, and the tomatoes will look unpresentable.
3. To make baked zucchini with tomatoes even more satisfying, you can pour the egg mixture on top, and after cooking, sprinkle with grated cheese. Meat products – sausage, bacon, ham – also go well with these vegetables.
4. If you need to make the zucchini softer, then increase the baking time to 40 minutes.

Zucchini rings with minced meat, baked in the oven

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

Number of ingredients: 10 Cooking time: 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 carbonate - 250 grams Tomato - 140 grams (1 piece) Onion - 100 grams (1 piece) Garlic - 8 grams (2 cloves) Soft cheese, grade " Gouda" - 60 grams. Can be replaced with sour cream. Vegetable oil - 2 grams Herbs - 10 grams Salt - to taste

Since the zucchini cooks much faster than the meat filling, the filling must be prepared first. Otherwise, after long baking, only transparent watery pulp will remain from the zucchini.

Making cone-shaped cuts

I cut the zucchini into rings 2 centimeters thick. Then, using a sharp knife, I make a cone-shaped depression in each circle. I don’t cut through the zucchini, I leave the bottom so that the minced meat doesn’t fall out later. I don’t throw away everything that I cut out from the zucchini, but use it for the filling.

Minced chicken and pork with added vegetables

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

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

I stew the minced meat with vegetables rather than fry them

I chop the tomato finely and place it in a frying pan without vegetable oil. Then I add minced meat, onions and zucchini. The minced meat contains ingredients containing water, so it is not fried, but stewed. I leave it for 12-15 minutes.

Meanwhile, I finely chop the greens and grate the cheese.

Salt and mix the filling in the pan. You can add spices if you like it spicier. The minced meat is ready.

I cover the baking sheet with baking paper and purely symbolically grease it with vegetable oil. If you don't have paper, you can do without it.

I press each mound of minced meat with a spoon.

I lay out mugs of zucchini, and carefully spoon the crumbly minced meat inside and on top of them. At each puck, I press down the minced meat cap with a spoon, compacting it a little. There will be some broth left in the pan - this is normal.

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

Before baking
But this is not necessary. A little skill - and the crumbly minced meat will lie in beautiful mounds on the 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.

Serving 210 grams

That's all: stuffed zucchini is ready. The filling turned out very juicy due to the addition of vegetables. But the zucchini did not become soft and transparent. It retains a pleasant crunch, which gives the dish lightness and freshness. A serving on a plate is 210 grams and contains 170 kcal.

Bon appetit!

Zucchini in the oven, stuffed with meat

Cooking time: 50 minutes.

• medium sized zucchini - 3 pcs. (for 3 servings);
• meat or minced meat (chicken, beef, any other) – 400 grams;
• medium carrots – 2 pcs.;
• onions – 2 pcs.;
• hard cheese – 200 grams;
• sour cream – 5 tbsp. l.;
• salt pepper.

If you take meat, then you need to first grind it in a meat grinder. Season the finished minced meat with salt and pepper.

Remove the skin from the tomatoes: make small cuts on the vegetables, pour boiling water over them for 1 minute, then rinse them with cold water. Remove the skin, chop the tomatoes finely, add to the minced meat.

Peel the carrots, wash them, grate them on a fine grater and add to the total mass. Peel the onion, cut it as if for frying, and also add it to the bowl with the minced meat.

Wash the zucchini and dry. Without removing the skin, cut the vegetable in half. Using a spoon or your hands, carefully scoop out the middle with the seeds. Salt the inside of the zucchini. Stuff the vegetable with meat and vegetables, pressing the minced meat tightly with a spoon.

Grate hard cheese on a medium grater and sprinkle stuffed zucchini boats on top. Grease the top with sour cream and place the dish in a well-heated oven for 40 minutes.

Serve the zucchini stuffed with meat warm, garnishing it with fresh herbs.

• You need to choose medium-sized zucchini, small (so that a person can eat his portion), but not small (so that there is enough minced meat).
• There is no need to throw away the middle of the zucchini. You can make delicious zucchini pancakes from it.
• To make the minced meat juicy, you can add a little zucchini pulp to it.
• There is no need to add water to the dish, thinking that this will make the zucchini even juicier. They will release juice on their own during baking, and there will be excess water.
• To prevent the zucchini boats from falling apart and losing their appearance, you should not skimp on hard cheese. You need to sprinkle it generously on each boat.

Zucchini soup

Zucchini soup is very rarely prepared because zucchini is a watery vegetable and cooks faster than other ingredients. In the soup, pieces of zucchini turn out slippery and transparent, this is unusual.

Once I was eating fish soup in a cafe and there were pieces of zucchini floating in it. Not for everyone, I tell you ;). I prefer fish soup according to the classic Finnish recipe.

Zucchini performs best in pureed soup. Adds freshness and lightness, thickens the soup, and goes well with other vegetables. What’s good is that for the puree soup you can use not a small young crispy zucchini, but a large one that has been sitting for a while. Sometimes it happens.