Dukan zucchini in the oven: recipes for casseroles and other dishes

Recipes for zucchini and mushrooms

...Vegetable proteins according to the Dukan diet are allowed to be introduced into the menu from the Alternation phase. Therefore, cooking zucchini and stuffing it with mushrooms is tasty and healthy; the ingredients also go well together and are suitable for protein-vegetable days. So, the Dukan diet
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where to start
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Zucchini boats stuffed with champignons

To prepare this dish, take the following products allowed at the alternating stage.

Young zucchini - 1 kg
champignons - 400 grams
onions - 2-3 pieces
boiled eggs - 2 pieces
salt.

1. If you have dried mushrooms, soak them and boil them with the addition of pepper and bay leaf. Fry chopped champignons with chopped onions and zucchini pulp, adding a little vegetable oil. When the mixture is ready, add chopped eggs to it.

2. You can choose the shapes for the zucchini yourself, using your imagination and cutting out the middle, but usually these are “boats” or nests.

3. Zucchini stuffed with minced meat must be baked in the oven. But the root vegetable, cooked with minced mushrooms and vegetables, is stewed in a deep frying pan covered with a lid. Such long-term heat treatment is necessary for all mushrooms.

4. You need to simmer the zucchini with minced mushrooms for half an hour, turning on the stove on low heat, they will seem to languish in their juice. You can add water periodically if the liquid evaporates.

Dukan protein diet

: Is it possible to eat a varied diet while following a diet? The answer is clear: yes! Only here a creative approach to the issue is needed. The Dukan dietary system has an expanded list of permitted foods, which provide scope for culinary excellence.

Zucchini cooked with minced mushrooms has an aesthetic appearance, appetizingly decorated with herbs, they can be served on a holiday table, treated to friends at a dinner party, or simply treated to household members with a delicious dish.

Zucchini nests

Ordinary foods can be served by presenting them differently. For example, thanks to minced chicken and zucchini, you can create a culinary masterpiece in the form of stuffed “nests”. To prepare this dish, you need to buy the following products.

Chicken meat (you can breast), without skin and bones - 2 pieces
eggs - one
oat bran soaked in milk - 2 tablespoons. spoons
skim milk - 50 ml
onion - one head
salt, herbs and seasonings - at the discretion of the cook.

1. Cut the zucchini into thick rings and remove the soft inside. Use it too, adding it to the minced meat.

2. Using a blender, grind the chicken meat and onion. Mix everything.

3. Stuff the rings with the resulting mass and place in a hot oven. Cook the dish for half an hour. The nests should be browned and the center will be soft and juicy.

The oblong “relative” of pumpkin is a vegetable that not only tastes good, but is also healthy. The pulp of this “inhabitant” of the garden contains useful substances such as carbohydrates, proteins, pectins, potassium, etc. It is for this reason that the green plant is so valued by nutritionists.

Dukan baked zucchini

This stew can be added to Dukan diet recipes, starting from the second stage.

Ingredients

Chicken breast fillet – ½ kg;
Young zucchini - 250 g;
Purple onion - 2 large onions;
Carrot – 1 root vegetable;
Bulgarian pepper of different colors – 3 pcs.;
Chicken broth – 1 tbsp.;
Coarse or sea salt - ½ tbsp;
Fresh tomatoes – 1-2 fruits;
Pepper mixture (spice) – 1-½ tsp;
Any greens – 100 g;
Garlic – 2 cloves;

Preparing baked Dukan zucchini

All components: cut both meat and vegetables into cubes.
Now pour a little oil into a heated frying pan and fry the onion, then add the chicken and carrots. Fry for a short time, literally 10 minutes. Don't forget to salt the roast.
Place the roast in ceramic pots, then add zucchini, bell peppers and finally tomatoes, season everything with spices, also add a little more salt, fill ½ of the container with broth or water. We close the pots with lids and put everything in the oven.
Our diet stew will be baked for 1 hour at 190°C.

In the meantime, let's prepare the aroma mixture for our stew: mix finely chopped herbs with crushed garlic and after cooking the stew, add it to the pots.

Diet features

The Dukan diet is a nutritional system created by the French physician Pierre Dukan.
The diet of a person who wants to lose excess weight is based on protein products with a low carbohydrate content - fish, meat, eggs, etc. The general requirements described by Dukan are:

It is important to drink 1.5 liters of water daily.
Oat bran should be included in the diet.
A person following the rules of the Dukan diet should perform gymnastic exercises every day and walk in the fresh air for 20 minutes.

The Dukan diet consists of four phases:

Recipes

Oven-baked zucchini is ideal for the last three phases of the Dukan diet. This vegetable was not included in the list of permitted products during the “warlike” period. But at Ataka you can cook delicious chicken soup.

Casserole

Ingredients:

chicken fillet (4 pcs.);
eggs (4 pcs.);
zucchini (6 pcs.);
cheese (70 g);
milk (5 tbsp);
salt and pepper (to taste).

How to cook:

Chicken fillet and pre-washed zucchini need to be cut into small squares. Beat the eggs, adding milk to them.
In the resulting mixture, you need to mix pieces of chicken and chopped vegetables, then place the contents of the container in a silicone mold.
For a crispy crust, grate the cheese and then sprinkle it over the fillets and zucchini. The resulting mixture should be baked at a temperature of 185 degrees.
Cooking time will be half an hour.

With minced meat

Ingredients:

minced meat (600 g);
cottage cheese (300 g);
zucchini (5 pcs.);
Salsa Verde sauce (200 ml);
salt (pinch).

How to cook:

Cut the washed zucchini in half. Remove the inside of the vegetable with a spoon, leaving 8 mm of pulp on the peel, and cut it.
Mix chopped chicken meat and cottage cheese. Add the vegetable to the resulting pulp.
Mix all ingredients together with Salsa Verde. The remaining zucchini peel should be filled with the resulting mixture.
Bake zucchini “boats” at a temperature of 220 degrees. The baking time will be half an hour.

Chinese fish batter. A simple recipe for preparing the most delicate fish in Chinese batter

Fish dishes are loved all over the world, but the most unique recipes come to our menu from the East.

So this recipe for battered fish appeared in my cookbook thanks to the chef of a Chinese restaurant. This dish became popular very quickly because it can be prepared in a few minutes and turns out very tasty. A real culinary masterpiece: tender fish meat literally melts in your mouth, and the crispy crust of the batter adds piquancy.

Product composition

500-700 grams of any fish (I have cod this time);
one lime + one lemon;
one glass of ice cubes;
half a glass of flour;
half a glass of beer (light);
5 medium ripe tomatoes;
olive oil, pepper - to taste.

Step-by-step cooking process

It is better to use fresh fish, but if this is not possible, then use frozen fish. Before cooking, the fish must be defrosted in the refrigerator: this way it will not spread.
We wash the fish and remove black films if necessary. Cut off the head and tail, remove all the bones.
Cut the fillet into thin slices.
Prepare the batter: in a bowl, mix half a glass of light beer (dark beer is bitter) and wheat flour, add a glass of ice.
While the ice is melting, cut the tomatoes into small cubes (along with the skin, but you can remove it).
Add salt and any ground pepper to a bowl with tomatoes (I have a mixture of peppers). It is necessary to crush this mixture very thoroughly.
Pour olive oil into a frying pan and heat it.
First roll the prepared fish fillet in flour, then dip it in batter and place it in a frying pan with heated oil.
Fry the fish over medium heat until golden brown. In time it is approximately 3 minutes. Then turn over and fry on the other side.
While the fish is frying, prepare the sauce. Squeeze the juice from lemon and lime into a bowl, mix with olive oil to taste, and stir.
Place the fried fish on a large flat serving dish and place bowls with tomatoes and sauce next to it.

Recommendations

How to choose zucchini?
The vegetable should have a soft skin that is easy to pierce. The length of such a fruit should not exceed 20 cm. Zucchini with small seeds is good for frying. If the housewife intends to stuff the zucchini, there is no need to peel the vegetable. There are many recipes for cooking zucchini. The choice of dish depends only on the wishes of the hostess. Zucchini is a storehouse of vitamins; the vegetable is excellent for the last three stages of the Dukan diet. A tasty and satisfying lunch or snack will not affect your figure.

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Zucchini is a healthy vegetable that is very common in the summer. You can make soup, casserole, and pancakes from them. They contain potassium, many vitamins and few calories. Zucchini dishes turn out to be very light, but at the same time nutritious; they are very pleasant to eat in the summer heat, especially if combined with low-fat sour cream or tomato paste. Zucchini pancakes are a food allowed on the Dukan diet, so you need to take advantage of this and diversify your diet!

Diet rules

Using the technique developed by a French doctor, millions of people, both famous and not so famous, are losing weight. The bottom line is that with this method of getting rid of fat, you can eat allowed foods in any quantity, so you definitely won’t remain hungry.
And there is a lot allowed here - it all depends on the stage. If on the first and most severe Attack you can only eat protein foods, then on the second – Cruise – it is no longer forbidden to include vegetables in the menu. It is during this glorious time that it is recommended to prepare zucchini pancakes, because they are incredibly tasty and healthy, if you love them, of course!

Zucchini fritters are suitable for the rotation stage where vegetables are allowed. Losing weight will be pleasant and tasty, and psychologically you will feel comfortable.

Pancakes can be eaten for breakfast, snack, lunch and dinner; you can add meat, cheese to them, or you can make them more dietary - without eggs. In any case, this dish will come in handy in the summer.

How to do

There are many different ways to make delicious Dukan zucchini pancakes. All dishes turn out tasty and healthy.

With meat

This dish is not only dietary, but also very satisfying.

You will need:

1 zucchini;
2 tbsp. chopped lean meat;
1 tbsp. corn starch;
olive oil for frying;
salt - just a little.

Cooking process:

Peel the vegetable, grate it, squeeze out the liquid and mix the pulp with the minced meat. It is important to make the mass homogeneous - you don’t want to end up with pieces of undercooked raw meat, do you?
Add a little salt and starch to the mixture and mix thoroughly. The starch must disperse, otherwise the pancakes may fall apart, so stir thoroughly and carefully.
Using a large spoon, scoop the mixture out of the cup and place it in a non-stick frying pan with a little oil. Fry the pancakes on both sides, eat with natural homemade sour cream!

With bran and cheese

This dish is very light, but very filling. If you don't like bran, it's better to choose another recipe, but if you're neutral about it, you'll definitely like the pancakes!

Ingredients:

1 zucchini, the younger the better;
2 tbsp. oat bran;
1 egg;
medium piece of cheese with minimal fat content;
spices to taste.

Cooking process:

Remove the skin from the zucchini and grate it. Squeeze the resulting mass or place in a colander to drain the juice.
Grate the cheese coarsely, add to the zucchini, beat the egg and pour in, add salt, add your favorite spices, for example, Italian herbs or ginger, add bran and mix everything thoroughly.
Heat a frying pan and coat with a silicone brush or cloth with olive oil. This way there will be a minimum of it, and the pancakes will not turn out greasy.
Using a large spoon, spoon the mixture into the frying pan, making flat cakes. Fry for 60 seconds on each side, and then put the dish in the oven for another quarter of an hour. This will make the pancakes fluffy and tasty.

Interesting!

First courses of zucchini according to Dukan

Soup must be present in the diet, and even more so in the diet menu. Zucchini Dukan soups are simply a super low-calorie and low-carbohydrate find for any diet.

Option 1: cream of squash soup with cauliflower

Ingredients

Patisson or zucchini -0.5 kg;
Cauliflower – 0.5 kg;
Carrots – 2 pcs.;
Turnip onion – 2 pcs.;
Table salt – 5 g;
Black pepper powder – 2 g;
Refined sunflower oil – 30-40 ml;
Boiled eggs – 3 pcs.;
Philadelphia curd cheese 3% - 2-3 tbsp;
Curly parsley – 4 sprigs;

Making Dukan squash soup

We clean and chop the vegetables: onion into half rings, zucchini into cubes, three carrots on a grater, divide the cabbage into small inflorescences.
Pour oil into a small cauldron, and as soon as it starts to sizzle, add the onion. After frying the sliced onion until golden brown, add carrots to it and also fry until crusty.
Next we put the zucchini and cabbage into the container. Salt everything, mix, season with pepper and fill with water so that the water is equal to the level of the vegetables.
At medium temperature, cook the soup for 20 minutes, and then transfer the boiled vegetables into a blender using a slotted spoon and grind everything into porridge, add cheese, 1/3 of the broth and mix again.

Pour the soup into bowls and add 1-2 slices of quartered eggs and a sprig of parsley to each serving.

Option 2: soup with zucchini, shirataki and meatballs

Ingredients

Young zucchini – 2 pcs.;
Bell pepper – 1 fruit;
Carrots – 0.2 kg;
Onion - 2 onions;
Garlic cloves – 3 pcs.;
Fresh tomatoes – 3 pcs.;
Tomato paste without sugar – 1 tbsp;
Ground turkey – ½ kg;
Selected egg - 1 pc.;
Salt – 2 tsp;
Ground black pepper – 1 tsp;
Bay leaf – 1 leaf;
Any greens – 100 g;
Shirataki spaghetti – 80 g;

Making spaghetti soup

From finely chopped onions, garlic and carrots cut into ¼ circles, fry with a minimum of oil, then add diced tomato and tomato paste to the container. Simmer the soup dressing under the lid for 5 minutes and turn off.
In a cauldron with a small amount of oil, fry the peppers and zucchini cut into strips and pour in 4 cups of boiling water. Cook the soup for 15 minutes, and then add dressing, salt (1 tsp), pepper (½ tsp), bay, shirataki spaghetti and continue cooking.
For the meatballs, mix the minced meat with the egg, season with salt (½ tsp) and pepper (½ tsp) and form dense meatballs, which we carefully lower into the soup, reduce the heat to low and simmer the first dish for another 15 minutes.

Serve the soup with finely chopped herbs.

Option 3: creamy fish soup with zucchini

One zucchini (250 g), peeled, grated on a medium grater, pour 1-2 tbsp. water (depending on how thick the soup you want) and cook until the vegetable is ready over low heat.
Then add 100 g of Philadelphia cheese 3% to the pan and dissolve it, stirring constantly.
Take 200-250 g of smoked salmon, chop it finely and also add it to the zucchini. Taste the soup for salt and add more salt if desired. After 5 minutes the first dish is ready.

For this soup, you can also take any fresh red fish or mackerel, as well as herbs and spices to taste.

Adviсe

When preparing zucchini pancakes during the Dukan diet, it is recommended to consider the following nuances:

At the Cruise stage, there are many permitted products, so you can add finely grated carrots, eggplant, and other vegetables to the zucchini. Zucchini goes well with cheese, any meat, and dietary sausage.
Pancakes can be eaten as a side dish with fish and meat.
Crispy pancakes can be topped with natural tomato sauce or homemade mustard.
Grating zucchini is quite difficult, a food processor will help speed up this process. You can also cut the zucchini into small cubes and then grind them using a blender.
Berlin sauce goes perfectly with this dish. To prepare, take low-fat sour cream, beat it and add chopped garlic and herbs. Pancakes can be dipped in this sauce or poured over the top of the dish.
You can cut the zucchini into cubes in advance and simmer, break an egg into it, and then grind this mass in a blender and make pancakes from it. This way they will be more fried.
You can cook pancakes in the oven; for this, the thick dough should be placed in flat cakes on baking paper and placed in the oven. Finally, brush the pancakes with egg so they turn golden.

Zucchini cutlets with veal

Dukan squash and meat cutlets are an excellent addition to rice or shirataki pasta.

Ingredients

Zucchini – 0.2 kg;
Onion – ½ head;
Minced veal – 80 g;
Corn starch – 30 g;
Egg – 1 pc.;
Salt – ½ tsp;
Spices - to taste;

Cooking cutlets according to Dukan

Grate the zucchini, squeeze out the excess liquid, and then mix the vegetable mixture with the minced meat.
Chop the onion very finely and mix it into the cutlet mass, to which we also add salt, starch, spices and an egg. Mix into a uniform mass.
We form the resulting mixture into balls and place them on a baking sheet on parchment paper. Bake the cutlets in the oven for 30 minutes at 185°C.

conclusions

Zucchini pancakes are an excellent dietary dish that is suitable for the rotation stage. You can cook it with the addition of various ingredients, from tomato to ham. You can eat zucchini pancakes with sauces, natural ketchup and low-fat sour cream. But in this case, the calorie content of the dishes will increase.

Dukan zucchini fritters make an excellent side dish for meat, fish, cutlets, and meatballs. The dish can be eaten for dinner, lunch, breakfast and afternoon snack. It is better not to store such pancakes in the refrigerator for a long time, but to eat them immediately while they are hot. Zucchini contains a lot of useful ingredients and vitamins, so you should eat it at least once a week in the summer.

How to spend more time on yourself and your family, rather than spending hours cooking? How to make a dish beautiful and appetizing? How to get by with a minimum number of kitchen appliances? The 3in1 miracle knife is a convenient and functional kitchen assistant. Try it with a discount.