Recipes for dietary zucchini dishes for weight loss

More and more people are trying to lead a healthy lifestyle and adhere to proper nutrition. Diets are also widely used by both women and men.

Vegetables and fruits play an important role in losing weight, acting as a kind of “broom” that “sweeps” everything unnecessary from the body, helping to lose excess weight.

But, the most invaluable benefit in the difficult struggle for losing excess “ballast” is played by zucchini. You can give the vegetable any desired taste, prepare a variety of dishes from appetizers to desserts, and it is also ideal for weight loss.

Calorie content of zucchini is 27 kcal per 100 g.

Having moved from Mexico in the 16th century, the vegetable became incredibly popular and in demand. At first they were admired in botanical gardens. But, after tasting by Italians, the fruits began to be eaten all over the world.

It was picked both very small, from 10 cm, and grown to huge sizes in order to feed the whole family with one vegetable. John Handbury grew a fetus weighing 61 kg in the UK in 1998.

Let's celebrate! Thanks to its unique taste, ease of cultivation and an extensive list of medicinal properties, zucchini has become the No. 1 fruit around the world both for baby food and for the dietary table.

Diet zucchini

Ingredients:

• Zucchini – 2 pieces (young)
• Ground turkey - 300 grams
• Tomato – 1 piece
• Onion – 1 piece
• Chicken egg – 1 piece
• Salt - To taste

How to cook “Diet zucchini”

1. Prepare all the necessary ingredients.
2. Wash the zucchini thoroughly and cut off the ends. Cut into circles, 2-2.5 cm thick. Using a spoon, remove the pulp from each circle, leaving the bottom and walls. That is, we form a kind of cup, as in the photo.
3. Using a fork, beat the egg with salt.
4. We clean the onion, wash it and chop it finely. Wash the tomato, remove the skin and finely chop the pulp. Combine all this with the minced meat, add the egg and mix thoroughly. Salt the minced meat to taste.
5. Place the zucchini cups in a baking dish or on a baking sheet, fill them and bake for 40 minutes at 180 degrees.
6. Our dietary zucchini is ready. Garnish with fresh herbs and serve!
7. Bon appetit!

How to cook differently

Food should be enjoyable and diet should not interfere with this. The menu for her can be made up of simple and tasty dishes that are good for weight loss. Various preparations of zucchini will help you with this: it is good fried, stewed, baked in the oven and boiled, as well as in salads.

And what a aroma of home-cooked vegetable stew with it and eggplants! And if you add chicken meat (preferably breast), it will also be very satisfying. Thanks to this vegetable, you can significantly diversify your diet, knowing how to prepare dishes quickly and tasty. Check out the step-by-step recipes and you will see that many diets are easy to follow.

Vegetable stew in a slow cooker

To prepare it you will need:

• 2 small zucchini;
• onion head;
• 2 carrots;
• 1 eggplant;
• 4 tbsp. l. tomato paste;
• 1 large sweet pepper;
• 1 tsp. vegetable oil;
• salt and seasonings to taste.

After all the vegetables have been prepared:

1. cut the onion into half rings;
2. pour oil into the multicooker bowl;
3. add the onion there and turn on the frying mode for 5-10 minutes (the main thing is that the onion becomes golden);
4. cut carrots into slices;
5. do the same with pepper;
6. add vegetables to onions, fry for 2-3 minutes;
7. Cut the zucchini and eggplant into small pieces, mix them in a bowl, add salt and leave for about 15 minutes;
8. drain the resulting vegetable juice, mix the vegetables with tomato paste;
9. pour them into the slow cooker;
10. simmer in the desired mode for 20 minutes.

After this, you can serve the vegetable stew to the table.

Zucchini soup

Light soups are a common part of diets and proper nutrition: they fill you up, help replenish fluids, and are low in calories.

To prepare, take:

• 500 g cauliflower;
• 500 g zucchini pulp;
• 200 g leeks;
• 1 carrot;
• greens (celery is best);
• 2 tbsp. l. olive oil;
• salt and spices to taste.

The step-by-step recipe for making this soup is very simple:

1. grate the carrots;
2. cut the onion into slices;
3. pour oil into a saucepan;
4. fry the onion a little, then add the carrots;
5. After a couple of minutes, add the chopped zucchini;
6. after three minutes, add chopped cabbage;
7. salt and mix, add spices;
8. pour in enough boiling water to cover the vegetables;
9. cook until the ingredients are soft;
10. Using a blender directly in a saucepan, chop the vegetables into a uniform puree.

You can serve it to the table, garnished with celery.

Fried zucchini

This type of preparation is the most delicious, but also the most high in calories. But sometimes it’s quite possible to fry these fragrant circles.

Take:

• 1-2 zucchini;
• 1 tbsp. l. rye flour (you can use buckwheat);
• 2 eggs;
• 2-3 tbsp. l. vegetable oil;
• 1-2 cloves of garlic.

All you need to do is:

1. peel the zucchini and cut them into thin slices;
2. beat the eggs and mix them with flour;
3. pour oil into a frying pan and heat it;
4. dip the zucchini in the batter and fry until nicely browned;
5. Cut the garlic into slices and rub the vegetables with them.

But remember that you should not abuse this dish.

Elegant snack

The festive table can be made low-calorie, but still tasty.

Try to surprise your guests with a snack that requires:

• 1 or 2 zucchini (depending on their size);
• 1-1.5 kg of tomatoes;
• 3 onions;
• 150 g of low-fat cheese;
• 1 tsp. vegetable oil;
• salt.

Everything is prepared quickly:

1. cut off the top of the tomatoes and carefully remove the pulp, it is best to do this with a teaspoon;
2. grind the removed pulp;
3. Finely chop the zucchini, fry a little along with the chopped onion;
4. mix with tomato pulp;
5. spread the mixture over the tomatoes;
6. sprinkle with cheese;
7. bake for 25 minutes at 125 degrees.

This snack is always popular due to its excellent flavor combination.

Curd snack

This dish is more dietary than the previous one, since it does not use butter and cheese, and accordingly, the calorie content will be much lower.

You will need to take:

• 1 small zucchini;
• a pack of low-fat cottage cheese;
• 1-2 cloves of garlic;
• dill;
• salt.

This appetizer is prepared very quickly:

1. Divide the zucchini into thin slices;
2. place on a baking tray lined with baking paper;
3. keep them in the oven at 180 degrees for about 10 minutes;
4. at this time, mix cottage cheese with dill, salt, add chopped garlic;
5. take out the vegetable slices and let them cool;
6. Put a little filling on each layer and roll it into a roll;
7. secure with a skewer.

Spicy and tender appetizer is ready

HELP : You don’t have to make rolls, but distribute all the products in the form of a sandwich on a piece of bread.

Diet zucchini soup

Ingredients:

• Zucchini - 200-300 grams
• Onion – 1 piece
• Carrots – 1 piece
• Greens - To taste
• Rice – 100 grams
• Salt - To taste
• Ground black pepper - To taste

How to make “dietary zucchini soup”

1. Let's prepare the ingredients for the soup.
2. Finely chop the onion and carrots. Bring the water for the soup to boil.
3. Sort and rinse the rice thoroughly (until clean water). Place rice, onions and carrots in boiling water. Add salt to taste and cook until done.
4. The zucchini needs to be finely chopped, you can use a coarse grater.
5. Add aromatic herbs, spices, zucchini and greens to the finished soup. Cook for 5-7 minutes, then turn off. The soup is ready!

What is the zucchini diet?

During the diet, for about one week, include a variety of low-calorie zucchini dishes in the diet, which are supplemented with foods such as poultry and fish, cottage cheese, milk, mushrooms, yogurt, eggs and herbs. The calorie content of such dishes is minimal, which will allow you to lose extra pounds while eating very tasty and healthy vegetables.

A categorical ban on the consumption of pasta, baked goods, sugar, smoked meats, potatoes, coffee and alcoholic beverages. One of the advantages of the zucchini diet is the absence of hunger, and the variety of dietary recipes will make you feel like a real chef in your own kitchen.

The zucchini diet requires compliance with a number of conditions:

• drink at least 1.5 liters of water during the day, additionally take vegetable juices and green tea;
• minimal time heat treatment of vegetables;
• We eat small meals;
• We supplement the diet with protein products.

Diet zucchini casserole

Ingredients:

• Zucchini - 1-2 pieces
• Cottage cheese 0% – 300 grams
• Cheese 20-25% – 150 Grams
• Oat flakes – 100 grams
• Garlic – 1 cloves

How to cook “dietary zucchini casserole”

• 1. Take low-fat cottage cheese and cheese (grated on a medium grater), add zucchini grated on a medium grater and add oatmeal (it’s better to chop them). Mix everything until smooth and let stand for 10 minutes. Instead of flakes, you can use semolina.
• 2. It is better to take fine-grained or paste-like cottage cheese (ready-made in packs).
• 3. Pour into a baking dish and place in an oven preheated to 180 degrees for 40 minutes. For this casserole, it is good to use a silicone mold.
• 4. After cooking, let the casserole cool slightly so that it can be easily removed from the pan. It is not tall, but very tasty. If you add eggs to it, the casserole will turn out high.
• 5. You can also add chopped dill to the “dough”, but this is according to your taste. This dietary zucchini casserole turns out to be very tender and, despite its low calorie content, very filling.

Dukan muffins with zucchini in the microwave

To make muffins you need:

• 20 grams of oat bran;
• 1 egg;
• zucchini pulp (about 50 grams);
• 20 ml low fat milk;
• salt;
• ¼ teaspoon of baking soda.

Diet zucchini muffins are made as follows:

1. The vegetable pulp is placed in the oven for 10 minutes so that it becomes soft.
2. In a separate container, beat the egg until a thick foam forms. After this, you need to add bran, milk, salt, zucchini, and soda.
3. All ingredients are thoroughly mixed and the resulting mass is poured into small molds. Muffins must be baked in the microwave for two minutes.

Diet ratatouille

Ingredients:

• Eggplant – 1 piece
• Zucchini – 1 piece (young)
• Bell pepper – 1 piece
• Champignons – 7-9 pieces (fresh)
• Tomatoes - 2-3 pieces
• Olive oil - 3 tbsp. spoons
• Lemon juice - 2 tbsp. spoons
• Garlic - 2-3 cloves
• Dill - Bunch
• Salt - To taste

How to cook “Diet Ratatouille”

1. Prepare all the necessary ingredients. Wash vegetables and mushrooms thoroughly.
2. Cut off the ends of the eggplant and zucchini and cut the rest into circles. Season with salt and set aside for 5-7 minutes while you prepare the other ingredients.
3. Peel the pepper and cut into rings. Cut the mushrooms into slices and the tomatoes into slices.
4. Finely chop the garlic or pass it through a press. Chop the dill. For the sauce, mix olive oil, lemon juice, dill and garlic.
5. Place vegetables and mushrooms in a baking dish, alternating each other.
6. Pour the sauce over everything.
7. Cover with foil and bake in the oven for 45 minutes at 180 degrees.
8. Then remove the foil and bake for another 10 minutes without it.
9. Ratatouille is ready! Bon appetit!

Step-by-step process for preparing caviar

Wash all the vegetables and dry them with a towel.

Cut the zucchini into small cubes. Ideally, it should be a young vegetable, so that there is no need to peel off the skin or remove the seeds. But the more mature one has a richer taste . I like it better with “old” zucchini, my husband prefers it with young zucchini.

Place the zucchini cubes in a heated frying pan.

If you cook in a slow cooker, then first lay out the vegetables, then just turn on the program (the “Stew”, “Soup” modes - depends on the specific model of the device).

You need to add a little salt for the juice to appear. Reduce heat, cover with a lid. For a multicooker, the advice about the lid is also relevant.

While the zucchini is cooking, cut the onion into cubes.

5 minutes after the zucchini, add the onion to the frying pan (into the multicooker bowl).

Continue cooking over low heat with the lid on.

While the onions and zucchini are simmering, grate the carrots on a fine grater, add them to the frying pan, and stir.

Finely chop the tomatoes. If the skin is very thick, it needs to be removed. Sometimes I just chop the tomatoes in a blender. With paste everything is even easier, but finding pp paste is not easy. By the way, you can take a glass of homemade juice, but then the dish will turn out watery.

5 minutes before readiness, add tomatoes to the pan. Salt. Mix.

Finely chop or grate the garlic.

A minute before readiness, add to the vegetables, stir, add spices and seasonings and turn off.

This zucchini caviar turns out very tender and juicy.

Steamed zucchini

Ingredients:

• Zucchini – 2 pieces
• Sour cream (low-fat) - 2 tbsp. spoons
• Water - 0.5 cups
• Salt and pepper - To taste

How to cook “Steamed Zucchini”

• 1. Take medium-sized zucchini, wash them and cut them into rings approximately 0.5 mm thick
• 2. Place them on a plate and blot them with a napkin to absorb excess moisture. If necessary, you can remove the seeds.
• 3. Place them on the surface of the steamer at the same distance.
• 4. Steam until ready and remove to a plate. Before serving, add salt and pepper to taste. You can add sour cream and herbs.
• 5. This is the classic recipe for “Steamed Zucchini” in a slow cooker: chop medium-sized zucchini, tomato, bell pepper and carrots. Place in the multicooker by adding water and selecting the desired mode. The recipe presented earlier also requires adding water to the steamer. If you wish, experiment and use your imagination.

Crispy sticks

Crispy sticks can be placed on a holiday table or for guests who come with beer.

Preparation involves the following steps:

• Zucchini is cut into bars no more than 1 cm thick. Then the zucchini must be placed 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 bars and dip them in breadcrumbs.
• Place the workpiece on a baking sheet with parchment paper.
• Place in the oven for half an hour.

You can add various spices to the oil that will suit your family's taste.

Video

Dietary squash caviar

Ingredients:

• Zucchini – 1 Kilogram
• Carrots – 100 grams
• Tomatoes – 250 grams
• Onion - 100 grams
• Salt, pepper - To taste
• Greens - To taste (for serving)

How to cook “Dietary squash caviar”

• 1. Prepare your food. Wash the vegetables, peel the onions and carrots. Remove the peel from the tomatoes; to do this, put them in boiling water for a minute, making a cross-shaped cut and the peel will come off easily.
• 2. Cut the zucchini into small pieces. If the zucchini is overripe, remove the center and peel.
• 3. Finely chop the onion and grate the carrots on a coarse grater.
• 4. Combine all the vegetables in a thick-bottomed pan, add salt. Simmer over low heat for 40 minutes, covered.
• 5. Using an immersion blender, puree the caviar until smooth.
• 6. Serve with a sprig of herbs. At one time, 200-250 g is allowed, dietary caviar, without oil. Be healthy!
• 7. Bon appetit!

Cream soup

Dietary dishes include a huge number of soups, so you can’t do without puree soup:

• The zucchini is peeled and grated, placed in a saucepan and filled with water so that it covers the vegetable.
• Place the pan on the fire, add salt and pepper. Cook until mushy.
• Beat the contents with a blender, add herbs and a little warmed cream.

After thorough mixing, you get an excellent dietary dish that will appeal to everyone watching their weight.

Video

Diet zucchini stew

Ingredients:

• Young zucchini – 2 pieces
• Tomato – 2 pieces
• Tomato juice – 150 grams
• Table salt - 1 pinch
• Onion – 1 piece

How to cook “Diet zucchini stew”

1. Prepare all the necessary ingredients. Wash and peel the zucchini. I prefer not to peel the tomatoes, but you can do this by scalding them with boiling water.
2. Cut the zucchini into small cubes.
3. Chop the onion finely, add them together with the zucchini to the frying pan, stir constantly until the zucchini releases its juice. Then cover with a lid and simmer for 5-7 minutes.
4. Cut the tomatoes into small pieces.
5. Remove the lid, add chopped tomatoes to the pan, simmer until the liquid evaporates.
6. Pour in the tomato juice, stir, simmer the stew for another 10 minutes, until the juice is reduced and the stew becomes thick.
7. The dish is ready. Serve it garnished with greens. Bon appetit!

Useful and healing properties of zucchini

The chemical composition includes vitamins A, C, B1, B2, B6, PP; organic acids, potassium, iron, magnesium, carotene, thanks to which:

• easily digestible and has a stimulating effect on the intestines;
• participates in the production of collagen, which has a beneficial effect on the condition of the skin, which often loses its elasticity due to diets;
• improves vision and the condition of hair, nails, teeth, which often deteriorate from strict diets;
• has a beneficial effect on brain function, which is important when there is a lack of sugar;
• strengthens the muscles necessary for physical training while losing weight;
• stimulates the liver, which is involved in cleansing the body of “harmful substances”;
• acts as a natural adsorbent and diuretic, helping to remove accumulated salts and water from the body along with toxins and waste and improves kidney function;
• reduces cholesterol and prevents the formation of atherosclerotic plaques;
• has a positive effect on blood quality;
• quickly saturates, while accelerating metabolism;

Note! In addition, it has antiallergic, choleretic properties and is indicated for cholecystitis, cholelithiasis, hepatitis, colitis, atherosclerosis, pyelonephritis, urolithiasis, and obesity. Zucchini is not allergenic and is included in children's, medicinal and dietary menus.

Diet zucchini (rolls with cheese)

Ingredients:

• Young zucchini - 1-2 pieces
• Curd cheese - 200 grams (soft)
• Garlic – 2 cloves
• Dill – 1 bunch

How to cook “dietary zucchini (rolls with cheese)”

1. Prepare the main ingredients.
2. We wash the zucchini and cut them into thin slices. Peel the garlic. Cover a baking sheet with foil, grease with a small amount of vegetable oil and lay out the zucchini. Bake in a preheated oven for 5-7 minutes.
3. Wash the dill, chop finely, and pass the garlic through a garlic press. Add soft curd cheese to the greens and garlic. Add salt and mix everything thoroughly until smooth.
4. Fill the rolls with curd mixture and roll them up. Bon appetit!

Cake

Zucchini cake is an interesting and dietary dish.

It is easy to prepare in the following order:

• Grate the zucchini and squeeze out the juice. Next you need to add the egg and flour until it reaches the consistency of pancake batter.
• Bake the cakes in a frying pan with heated oil.
• Place the cakes on a plate to cool, having previously prepared a sauce from natural yogurt, herbs, grated cheese and garlic.
• Grease the cakes with sauce, sprinkle with herbs on top.

Additionally, you can prepare carrot and onion cakes - mix carrots and onions with egg and flour. Bake the cakes and leave to cool. Fold the cake, alternating layers.

Video

Additional tip

Of course, the most delicious are young ones, or, as they are also called, milk squashes. But even from mature and slightly overgrown vegetables you can prepare equally healthy and savory dishes. To improve the organoleptic properties of ripe fruits, peel them, remove the seeds, cut into desired slices and keep in salted cold water for 15 minutes. This method will make the pulp more tender and tasty.

For those who are not on a diet and like to treat themselves to something tasty, you might like a layer cake made from zucchini, tomatoes and cheese. This appetizer looks great on the table, not to mention tastes amazing. Of course, there are also a lot of calories in it. If this scares you, then cook the pumpkin vegetable without oil or fatty sauces.

I hope you enjoy the low-calorie zucchini recipes described. Agree that you can cook this vegetable without oil quickly and tasty - I had a desire!

Bon appetit!

Secrets for preparing dietary dishes

It is better to choose vegetables with dark green skin. You can’t add too much salt to the dish, otherwise you might throw it away. Adviсe:

• stew vegetables in their own juice;
• if the zucchini is young, do not cut off the skin;
• combine with different vegetables and meat products, fish, the taste will be richer and more interesting.

Zucchini is a fairly versatile vegetable; many dishes are prepared with it. You can surprise even a gourmet with an interesting dietary recipe. Light, low-calorie dishes are suitable not only for weight loss, but also for people with gastrointestinal diseases. Here you can see how to prepare rolls:

How to serve and store

Can be served immediately or chilled. Or you can use the same blender to puree stewed zucchini, then the consistency will be like traditional caviar. But this is how you like it, I like stewed zucchini pieces.

When hot, it goes perfectly with boiled eggs or an omelet. In cold - with any pp-bread.

Keeps in the refrigerator for 2-3 days (don't forget to cover).

The only drawback is that you can’t stock up on such caviar for the winter; unfortunately, the recipe is not suitable for preparations.

Diet 5 recipes for every day. Diet “Table 5” - menu for every day

Today we will analyze in detail the menu for each day of the “Table 5” diet, its features, the list of allowed and prohibited foods, as well as recipes. The author of this nutritional scheme is M.I. Pevzner is a therapist and one of the organizers of the Institute of Nutrition in Moscow. The honored scientist has developed more than a dozen diets that are aimed not only at reducing excess weight, but also at improving the condition of internal organs, reducing the risk of exacerbation and development of gastrointestinal diseases. Table No. 5 is one of the most effective nutrition plans that can be used at home.

Basic rules of the dietary table No. 5

For a positive result, you must follow several rules that are provided for by this diet:

• You need to eat at least 5 times a day in small portions.
• Dishes can only be boiled, steamed, baked or stewed.
• All products that are enriched with fiber, as well as stringy meat, must first be ground.
• Cereals must be thoroughly boiled.
• Sauces are prepared without using toasted flour, but using vegetable broth or milk.
• The menu should mainly consist of products containing pectins, dietary fiber, lipotropic substances and liquids.
• Products that can cause fermentation or rotting in the intestines are not allowed.

The rules are quite strict, and most of them relate to the use of certain food products.

Allowed foods for diet No. 5

Despite such restrictions, the menu for every day of diet number 5 can consist of a variety of dishes. There are quite a few permitted foods within this diet plan:

• Low-fat varieties of fish and meat. In accordance with the rules of the diet, you can eat beef, chicken and turkey. However, beef is a rather stringy product, so it needs to be prepared in the form of a puree or soufflé. Chicken and turkey can be cooked whole, but should be eaten without the skin.
• Soups (vegetable, puree or cream soups). To prepare such dishes, vegetables should first be ground. You can use carrots, potatoes, pumpkin. Oatmeal, rice and semolina are excellent cereals. For dressing it is best to use sour cream or butter.
• Dairy products. If the main goal of the diet is the treatment of colitis and other gastrointestinal diseases, then it is better to use milk as one of the ingredients in dishes. It is allowed to use curd puddings or cheesecakes.
• Fruits and berries. These products can be an alternative to sweets. However, they can only be consumed in grated, boiled or baked form. It is also allowed to prepare mousses or jelly based on them. Dried fruits must be thoroughly ground.
• Honey or jam. In small quantities, these products can also be eaten instead of sugar.
• Eggs. In this diet, they can be used mainly for making protein omelettes. No more than 1 piece of yolk should be eaten per day.
• Vegetables. It is recommended to use boiled pieces of zucchini or pumpkin. You can make mashed potatoes from boiled cauliflower, grind carrots and beets.
• Butter. Used only as a salad dressing.
• Coffee, tea and juices. Sweet juices must be diluted with water beforehand. It is recommended to drink rosehip infusion or tea with lemon more often. Coffee should be weak and always have milk added.