How many calories and nutritional supplements are in stewed zucchini and how to cook it deliciously for weight loss?

Everyone knows zucchini. Its homeland is Mexico, however, only its seeds are consumed there. But it has spread throughout the world, and many dishes have appeared where it is used. Moreover, these can be a variety of options for stewing, frying, boiling, baking and even canning. And in all of these ways it is especially tasty and interesting.

Interestingly, the calorie content of zucchini per 100 grams largely depends on the method of preparation, but it is still a dietary vegetable, even if it is fried. Belongs to the pumpkin family. Few people know, but it is consumed exclusively in its unripe form. It is important that the seeds do not become coarse and that the pulp does not contain a large amount of hard fibers.

Calorie content

So, BJU of 100 grams of zucchini is:

True, we are talking about a raw vegetable. How many calories are in fried or baked zucchini, for example, must be calculated separately. It can vary from 17 to 24 calories. The glycemic index, if we take into account its raw form, is 15 units, and when fried this figure is five times higher.

In fact, the benefit lies not only in its low calorie content, but also in the fact that this vegetable has a very good chemical composition. It contains 93% water, and is also filled with fiber, organic acids, mineral salts, and vitamins. But even this is not the main thing, they are all in perfect balance with each other. And this is very beneficial for the body.

So, the product includes:

Ingredients and how to cook

ingredients for 10 servings or - the number of products for the servings you need will be calculated automatically!'>

Total:

Benefits of vegetables

The main “advantage” is its low calorie content, which means it is perfect for diabetics and people losing weight. But this is not the only plus. The fruits are excellent for stomach disorders, particularly during bowel movements. Interestingly, the fruits of this plant save you from stool, and very delicately, without causing diarrhea.

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The “plus” of the vegetable is also in lowering cholesterol levels. In addition, he:

• Relieves puffiness
• Improves the functioning of the genitourinary system
• Activates the circulatory system
• Improves blood quality

Sodium and potassium are in ideal proportion. And this makes it possible to normalize the water balance in the body.

Practical advice: Doctors recommend using it as food for those suffering from cholecystitis, colitis, hypertension, hepatitis, and diabetes. It is known that this has a good effect on the human nervous system, blocking the possibility of developing atherosclerosis.

A decoction is prepared from the flowers of the plant; it is an excellent assistant in the fight against dermatological diseases.

Ingredients and how to cook

ingredients for 20 servings or - the number of products for the servings you need will be calculated automatically!'>

Total:

Cooking time: 1 d 2 h

Harmful use

Despite the fact that zucchini has a very good and healthy composition, as well as low calorie content, it can still cause harm to the body. In particular, it should not be consumed by those who suffer from gastritis and stomach ulcers. It is also contraindicated for people with impaired kidney function, because potassium is poorly excreted from the body. Harm can also be caused by the fact that it contains a lot of fiber, because it is not processed by the body and can only leave the body as a food bolus.

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Common Questions

How to choose the right zucchini in the store?

Preference is best given to medium-sized, regular-shaped fruits with thin skin. Their surface must be clean, smooth, and without signs of external damage.

Are there any contraindications to eating vegetables?

Due to the increased potassium content, the product in large quantities is not recommended for renal failure. In other cases, you should not use it only if you have a genetic predisposition to allergies.

How to reduce the calorie content of zucchini dishes?

When stewing, it is better to exclude oil; you can replace it with 10% sour cream or low-fat yogurt. Do not use flour, mayonnaise, or large amounts of sunflower oil. When frying, it is recommended to use rye or oat bran instead of wheat flour.

What are the benefits of zucchini seeds?

This product is recommended for strengthening the immune system and cleansing the body. It is used to prepare medicinal tinctures and decoctions. Almost all vitamins and minerals are concentrated in the seeds.

How are zucchini used in cosmetology?

The grated pulp of this culture is used to whiten and moisturize the skin, eliminating the external manifestations of cellulite in the form of a characteristic “orange peel”.

Zucchini is a source of nutrients, vitamins, micro- and macroelements. If a person does not have health problems, then you can eat dishes with this vegetable without any restrictions. Regular consumption of zucchini can prevent the development of many diseases.

Calorie content for different cooking methods

There are a huge number of zucchini dishes, which is why every day you can delight yourself with new zucchini dishes and excellent tastes. The ideal time for this is summer, because there are even more such dietary recipes, characterized by low calorie content, in the arsenal of any housewife. And therefore, everyone who wants to lose extra pounds will be able to do it tasty and simple. In addition, it is so easy to rid the body of harmful substances. Zucchini dishes can be stewed, fried, boiled, baked, you can prepare caviar, zucchini puree soups, zucchini pancakes and many other tasty and unusual things.

Please note: depending on how the zucchini is cooked, the calorie content of the vegetable may vary, and its energy value also changes.

So, stewed zucchini without sunflower oil and other related products contain only 30 calories per 100 grams. If you boil the zucchini and make zucchini puree from it, the calorie content will be the same in its raw form - 24 kcal. Zucchini juice has the same energy value. If you bake it in the oven, the calorie content will be 30 calories, and if you add butter to the dish, the calorie content will soar to 100 kcal. Zucchini cooked with cheese has 98 calories. Zucchini rooks with butter - 56 calories. Of course, with mayonnaise the dish will be even more high-calorie. If you prepare squash caviar, you must use a large amount of other products, which is why such a dish will no longer be dietary, because its calorie content is 97 calories. If you stuff the vegetable with other products, it will become more caloric - 105 kcal.

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You can also fry them in different ways. Some do it in flour, cook it in batter, the figure will be 88 kcal, added mayonnaise doubles the energy value. In short, you can experiment with zucchini dishes in different ways, and most importantly, they contain a small amount of calories.

Dietary zucchini dishes

Zucchini for weight loss can be prepared in a special way. The most useful method can be considered cooking in the oven in foil. In this case, you will completely retain the microelements and beneficial properties of zucchini. There is no need to add oil when baking, so the calorie content of the dish will be low. To cook zucchini this way, you need to cut the young zucchini into thin slices. Place it on foil, add spices and lemon juice. Then cover the top of the dish with a layer of foil. Bake in the oven for about 20 minutes over medium heat. The calorie content of zucchini in this case will be 30 kilocalories per 100 grams.

What are the benefits of zucchini for women?

A slim figure is one of the main indicators of beauty for the weaker half of humanity. You can get a beautiful and slender silhouette by including dishes made from this vegetable in your diet. Just a couple of times a week, it is enough to do yourself fasting, so-called zucchini days, and this will allow you to lose up to 4 kilograms in just a month.

If you wish, you can go on a strict zucchini diet, which is low in calories, which will allow you to lose weight well and at the same time perfectly cleanse your body. It is important that you cannot stay on such a diet for more than 5 days.

You can eat this vegetable during pregnancy, however, we must not forget that the diet should also be filled with other nutrients, which means you should not abuse foods with low calorie content.

Experts say that for greater nutritional value, these vegetables can be combined with meat. The benefits during pregnancy are very great, because they normalize stools and relieve swelling on the body. And this is very important during pregnancy. It is neutral in taste, so the taste of breast milk will not be affected. Therefore, you can eat during the feeding period. In this case, it is best to stew the vegetables. Only those mothers who did not eat it at all during pregnancy need to pay attention to the amount of vegetables consumed.

The use of zucchini in dietetics, for weight loss

Due to the high content of dietary fiber and fiber, zucchini contributes to the normal course of metabolic processes in the body, cleanses it of toxins, normalizes the functioning of the gastrointestinal tract, and prevents obesity. These properties of the product make it dietary. Its use is recommended by doctors and nutritionists.

When losing weight, the vegetable is used as a main product for fasting days or in the form of a special diet. It goes well with many other products. A variety of nutritious zucchini dishes allows you to make your diet not only healthy, but also tasty. Zucchini is used boiled, baked or stewed.

The recommended duration of the zucchini diet is from 7 to 30 days. For greater efficiency, it is advisable to minimize heat treatment of vegetables.

Use in cosmetology

Interestingly, zucchini is useful not only when you eat it. For example, if you grate a vegetable and make a zucchini mask out of it, you can lighten your face and even out your tone. To enhance the effect, take zucchini juice mixed with a small amount of hydrogen peroxide. After this, the cloth is wetted and applied to the face. It is enough to keep this mask on your face for 15-20 minutes and rinse with water.

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Serves as an excellent softener for rough skin on the feet. You need to chop the zucchini and just apply it to your heels. Wrap your foot in film and leave it like that for half an hour. After this, you need to rinse your feet, clean your heels with pumice stone and lubricate them with a nourishing cream. Zucchini even strengthens hair. It is grated and mixed in half with chopped onions. The mixture should be applied to the roots, this mask should be left for half an hour. The zucchini mask washes off perfectly with regular shampoo. In short, this is a universal vegetable that has almost no contraindications, and is also an excellent food product for diabetics and those losing weight. And a large number of options for its delicious preparation makes it possible to use it in different ways. And if you want to improve your appearance, then zucchini is a great helper here too.

Current GOST for fresh zucchini

To determine the quality and safety of fresh zucchini before sale, they rely on the current GOST. These requirements apply to vegetables of cultivated varieties that are collected at the stage of technical maturity. Particular attention is paid to such indicators as appearance, smell, taste, and internal structure of the pulp.

The fruits must be whole, fresh, healthy, clean, with thin skin and stalk, and have a typical shape and color for the variety. Mechanical damage, signs of disease, and traces of pests are undesirable. On the other hand, light abrasions, scratches, minor defects in shape and color are acceptable. It is important that their area does not exceed 10%.

The smell and taste must be completely consistent with the botanical variety. At the same time, according to GOST, the pulp is a juicy, dense consistency without voids or cracks. The seed nest has underdeveloped white seeds. The mass fraction of fruits with a maximum transverse diameter of 80 mm should not exceed 10%, fruits of irregular shape - no more than 15%.

Important!

The presence of wrinkled, rotten, moldy, overripe fruits with rough yellowed skin, voids and cracks in the pulp is strictly not allowed.

Fresh zucchini is stored in clean, dry, disinfected rooms at a temperature of 8-10 degrees Celsius and a humidity of 90-95% for 10-15 days. The shelf life of vegetables in covered areas or indoors with good ventilation should not exceed 36 hours.

What are the benefits and in what form can it be eaten?

The benefits of zucchini are incredible.

Here are just some examples:

• Due to the content of organic acids and delicate pulp, the product does not cause inflammatory processes and irritation in the intestines and stomach. Therefore, it can be used for problems of the gastrointestinal tract.
• Zucchini is absolutely safe for people with diabetes.
• The product is recommended for elderly people. With regular use, the blood is renewed, the performance of the intestines and overall digestion improves, and serves as a good preventive measure against atherosclerosis.
• It has a diuretic effect and is indicated for swelling. This is especially true for young, immature zucchini. You can even eat the seeds after drying them in the oven.
• The vegetable has antianemic and antiallergic properties.
• Zucchini reduces the likelihood of developing cancer thanks to natural antioxidants.

It is effectively used for cosmetic purposes, as a moisturizer. Often they make masks for the face.

This product rejuvenates the skin, restores blood circulation and color. The mask effectively protects against sun rays and can be used against tanning.

This vegetable is also good for children. Children's doctors recommend introducing zucchini into the diet as almost the first of all vegetables.

The products are well absorbed and digested, and this composition of minerals and vitamins contributes to the full development and growth of the baby.

The product can be used in any form:

• cheese;
• boiled;
• stewed;
• fried;
• pickled;
• for a couple.

Can be prepared as a main dish or combined with other ingredients, such as in a soup or stew. Many housewives love stuffed zucchini.

However, you should not overuse zucchini, since not everyone can eat this vegetable. First you need to make sure there are no contraindications in your case.

Let's watch a video about the benefits and harms of zucchini:

Zucchini diet menu

Zucchini diets come in different durations. You can simply spend a fasting day on zucchini. This is especially useful after holidays and feasts. People go on such a diet from 3 days to two weeks.

For 3 days

Steamed zucchini
menu for 3 days is quite balanced. During this time, you can lose from 3 to 5 kg of weight, it all depends on the initial weight and metabolic rate.

Every day on an empty stomach, drink at least 200 ml of clean, warm water without carbon. Half an hour after drinking water you can have breakfast.

After eating, it is advisable to drink water after 20 minutes, and not immediately.

1 day

• Breakfast : 50 grams of low-fat Adyghe cheese, always zucchini, steamed with carrots and herbs, chamomile infusion.
• Lunch : puree soup from lean parts of chicken without skin and our healthy vegetable.
• Afternoon snack : herbal tea with lemon and ginger.
• Dinner : stewed zucchini with boiled rice and fresh herbs.
• Second dinner : no more than 200 grams of low-fat yogurt.

Day 2

• Breakfast : cottage cheese casserole with zucchini, rosehip infusion.
• Lunch : boiled or stewed fish with zucchini, a small portion of rice, boiled without salt and oil. You can add carrots and herbs.
• Afternoon snack : a glass of fresh pineapple.
• Dinner : stewed zucchini with mushrooms, tomatoes, onions and bell peppers. Cook vegetables without oil.
• Second dinner : kefir.

Day 3

• Breakfast : salad of 4 quail eggs, cucumber, herbs, lettuce, two tablespoons of low-fat cottage cheese, green tea.
• Lunch : vegetable soup made from zucchini and cauliflower. For a rich taste, you can add 20 grams of cheese.
• Afternoon snack : vegetable juice without salt, diluted with water. Sometimes they drink zucchini juice for weight loss.
• Dinner : vegetable stew (zucchini, green beans, tomatoes) and lean beef.
• Second dinner : natural yogurt within 200 grams without sugar and other additives.

There is a more strict version of the zucchini diet for weight loss. It is advisable to carry out such a diet once every three months. All meals for the day include:

• 1.5 kg of dietary vegetable dishes (starchy vegetables such as potatoes cannot be used),
• no more than three slices of rye bread
• one glass of low-fat kefir at night.
• Be sure to drink about 2 liters of clean water.
• They also drink various herbal teas and decoctions.

A diet lasting 7 days will give a much more stable result.

For 7 days

In a week, those losing weight lose up to 5 kg of excess weight. The main products are low-calorie green vegetable dishes. They are prepared without oil and other fats, with a minimum amount of salt. Various herbs can be added to improve the taste.

Chicken breast with zucchini

• Monday : stewed or baked zucchini, no more than two kg
• Tuesday : add a small portion of boiled rice, 2 two chicken eggs, one apple.
• Wednesday : 2 kg of vegetables, two or three, preferably green apples.
• Thursday : 1.5 kg of cooked zucchini, 2 boiled eggs, 100 grams of boiled turkey meat without skin and 50 grams of low-fat hard cheese.
• Friday : 200 grams of chicken breast, boiled or baked, 1 kg of vegetables, a salad of two tomatoes and a cucumber and 100 grams of low-fat cheese, maybe Adyghe.
• Saturday : add some grain bread with curd cheese to 1.5 kg of zucchini.
• Sunday : 1.5 kg of zucchini with egg, a small amount of fruit, except banana and mango.

At the end of the diet, try to eat right and maintain calorie intake, otherwise the weight will quickly return.

For 10 days

Zucchini with fish fillet
The diet for 10 days is quite varied and more like proper nutrition, which you can stick to for a long time. During the diet you can lose 6 kg. The menu is not strict, and you can choose your meals from the options at your own discretion.

Between meals, drink herbal teas, decoctions, and clean water.

Attention ! This diet contains a lot of vegetables and is not suitable for those who have gastrointestinal problems.

There is a diet lasting 14 days. For example, the Japanese diet, where this vegetable is actively used. You can replace zucchini on the Japanese diet with zucchini, parsnips or squash. Even if you replace some meals in your diet with healthy zucchini dishes, it will give results.

Spicy salad with garlic

Raw zucchini, which can be eaten in salads, has a neutral shade. This allows you to diversify the dish with any sauces and products, while maintaining the low calorie content and benefits of the main product.

Composition of ingredients

To prepare the dish you will need the following set of ingredients:

• 300-350 g zucchini;
• 5 g table salt;
• 1 bunch of fresh dill;
• 4 large tomatoes;
• 4 medium sized cucumbers;
• 5-7 cloves of garlic.

You can also add a salad dressing mix or other spices of your choice.

Step-by-step cooking process

Cooking algorithm:

1. Rinse vegetables and herbs well under running water and place on a paper or kitchen towel.
2. Peel the cucumbers (if necessary), remove the stem. Using a sharp knife, cut the vegetables into long strips. If the cucumbers are small and thin, then it is enough to divide them into 4 parts.

3. Peel the zucchini. Also cut into strips, similar in size to cucumbers.
4. Divide fresh tomatoes into 8-12 parts, depending on the size of the vegetable.
5. Peel the garlic and chop it using a sharp knife or a press.
6. Chop the washed dill, previously dried on a towel, in any convenient way.
7. Place the prepared products in a clean bag, add table salt.
8. Tie the bag so that there is some free space inside. Shake the bag well several times so that all products are well mixed.

Place the bag in the refrigerator for 8-10 hours. If this is not possible, then you can marinate the salad for 2-3 hours at room temperature.

What can I add?

You can diversify the dish with the following ingredients:

• bell pepper Depending on what pepper is used, the taste of the finished dish changes. Red peppers are sweeter, which is why they give a characteristic taste. The product makes the finished dish fresher and more summery. And also halves of bell pepper can act as the basis for a light sandwich. To prepare the dish you will need 1-2 small bell peppers;
• onion . The product adds a characteristic piquancy to the dish. When preparing salads and appetizers from fresh zucchini, you can use both fresh and pickled onions. Fresh onions have a certain bitterness that spreads throughout the entire dish. Pickled onions have a light flavor and juiciness that highlights the other ingredients in the composition. To prepare the salad you will need 1 small onion;
• carrot . Sweet carrots perfectly complement the juicy neutral taste of zucchini. The raw product has a crunchy, sweet flavor that can be complemented with a variety of hot spices. Garlic and spicy paprika allow you to prepare a salad with zucchini in Korean. To prepare a delicious salad, it is better to use small root vegetables in the amount of 3-4 pieces;
• White cabbage . Another juicy, crunchy product that will complement the taste of tender fresh zucchini. To prepare the dish, you can also use purple cabbage and Chinese cabbage. A distinctive feature of this product is fiber, which has great benefits and has a characteristic taste. Cabbage and zucchini are combined in salads, as well as various sandwiches and snacks. To prepare dishes you will need about 50-100 g of fresh cabbage.

You can also use various spices to make the taste of the dish more varied and rich.

How to serve a dish

The finished dish must be served chilled. The rich taste of the prepared salad can be emphasized by sesame seeds or grated nuts, which have a spicy taste. You can also complement the appearance of the prepared dish with fresh herbs or grated cheese.

Calorie content of boiled, stewed and fried zucchini

• large zucchini - 2 pcs.;
• eggs - 1 pc.;
• tomatoes - 1 pc.;
• garlic - 2 teeth;
• sour cream - 2 tbsp. l.;
• hard cheese (grated) - 3 tbsp. spoons;
• vegetable oil - 2 tbsp. spoons for dressing and a little for greasing the mold;
• a little salt, herbs and peppers.

Preparation

1. Cut the zucchini into centimeter-wide discs, remove the seeds.
2. Place the vegetables in a baking tray pre-greased with vegetable oil in two layers.
3. Chop the washed tomato and spread over the zucchini.
4. For dressing, combine crushed garlic, egg and vegetable oil with sour cream.
   Add salt, add spices and mix.
5. Pour the mixture over the vegetables.
6. Bake for approximately half an hour at 180 degrees.
7. Remove the dish, sprinkle with grated cheese and cook for another 10 minutes.

Baked zucchini with cheese is a classic dish that is very easy to prepare.

You can improve its taste with the help of seasonings: ground black and red peppers, paprika, dry herbs, garlic, fresh herbs.

Each housewife will be able to invent her own, original version of healthy food, taking into account her taste and the preferences of her household.

With tomatoes

It's just the perfect combination. In the morning or evening, the dish will become a complete breakfast or dinner, and at lunch it will supplement the table with useful microelements and vitamins.

For a hearty snack with a pleasant taste you will need:

• zucchini - 1 pc.;
• champignons - 350 g;
• sour cream - 5 tbsp. spoon;
• onion - 1 head;
• tomatoes - 2 pcs.;
• flour - 100 g;
• vegetable oil - 200 ml;
• cheese - 140 g;
• a little salt and pepper;
• green onions or dill, if desired.

Zucchini stuffed with vegetables

This delicacy is eaten both hot and cold.

How many calories are in stewed zucchini?

A 100-gram piece of squash pulp contains no more than 25 kcal, and there is no trace of fat in this vegetable. But even with such a low energy value, zucchini remains one of the richest foods in vitamins, minerals and fiber.

It is worth noting that the glycemic index of zucchini is quite low (15); it has absolutely no effect on blood sugar levels, which makes it an ideal product not only for weight loss, but also for diabetics.

Zucchini is prepared in a variety of ways. Of all the possible cooking techniques, fried zucchini remains the least useful and absolutely non-dietary, because this vegetable absorbs oil like a sponge.

Undoubtedly, raw zucchini has the greatest benefits, followed by oven-baked zucchini.

As for stewing, everything is ambiguous. As mentioned above, zucchini absorbs oil very well; therefore, zucchini stewed in this way will have a calorie content of around 70 kcal.

The calorie content of zucchini stewed without oil in water will remain equal or even less than the calorie content of the raw product - 22-24 calories. And there is no fundamental difference where exactly you will stew the vegetable: in a frying pan, a pot or a slow cooker.

However, stewed zucchini is rarely cooked in its pure form. This method is usually used to prepare baby food. The zucchini is first stewed in water with a minimal addition of salt, and then smashed with a blender into a homogeneous paste.

How to cook zucchini without oil in a frying pan

To successfully fry vegetables, it is better to choose a frying pan with a non-stick coating. Fortunately, there is now a good selection of such dishes. But sometimes, if you cook with a lid, because the zucchini contains a lot of water, it becomes stewed during the cooking process.

But this also has its advantage - the dish turns out to be low-calorie and completely fits into the framework of a “healthy diet”. You can, of course, simply fry the zucchini without flour or oil in a dry frying pan or grill. But it’s much more interesting and healthy to cook unusual dishes.

Savory rolls

They cook quickly and deliciously in a frying pan without oil. Ready-made spicy-sweet rolls are ideal as a snack for any vegetable or meat dish.

• zucchini – 1 piece;
• honey – 2 tbsp;
• vinegar - 3 tbsp;
• greenery;
• garlic – 1-2 cloves;
• salt pepper.

Preparation

1. Young zucchini should be cut lengthwise into very thin strips. Fry them in a frying pan without oil for literally 1-2 minutes. You can try it as an option without frying - just cut the vegetable thinly and let it brew, first sprinkling it with salt. If the zucchini mixture produces liquid, then drain it.
2. For the marinade, mix honey (it’s better to use liquid) and vinegar (apple or wine is ideal). Very finely chop the garlic, fresh herbs (dill, basil, cilantro, parsley - your choice) and add to the honey-vinegar mixture.
3. Pour the marinade over the fried zucchini and let sit for half an hour. Then roll the strips into rolls and keep them in the refrigerator for some time to soak.

Stewed zucchini in a slow cooker

This is one of the most dietary cooking methods. The only thing that can compete with it is baking in the oven. But if you like the taste of vegetables poached in their own juice, then feel free to add these recipes to your cookbook.

On a note:

The calorie content of zucchini stewed without oil is 20-25 kcal.

With tomatoes

• zucchini – 2 pcs;
• tomatoes – 2 pcs;
• egg – 1 piece;
• dill;
• salt pepper.

Preparation

1. We put the multicooker in the “Frying” mode. While the bowl is heating, cut the zucchini into cubes.
2. Fry the prepared vegetables without adding oil for 5-7 minutes.
3. We cut the tomatoes into cubes and also put them in the slow cooker. Fry for another five minutes.
4. Chop the dill and add to the vegetable mixture. Salt and pepper to taste.
5. Beat the egg with a fork and pour it over the vegetables. Set the slow cooker to “simmer” mode and cook for another 5 minutes.

This recipe can be made even more dietary if you cook the vegetables not only without oil, but also without salt. Zucchini and tomatoes are already rich in mineral salts, especially potassium, so the dish is not deprived of salt. It may seem bland only to those who are used to adding a lot of salt.

With curd cheese

The dish according to this recipe can be called cream soup. But whatever you call it, it turns out to be low-calorie and ideal for a diet. You can cook it in a slow cooker or in a regular saucepan.

• zucchini – 1 piece;
• curd cheese – 100 g;
• greenery;
• salt.

Preparation

1. Cut the vegetable into cubes and simmer in a small amount of water.
2. Drain the water and grind the zucchini mass in a blender until pureed. Add salt to taste.
3. Transfer the mixture to a saucepan or multicooker bowl, add cottage cheese and chopped herbs (optional).
4. It is not necessary to cook the puree soup - just bring it to a boil.

How to bake zucchini in the oven without oil

There are several interesting recipes by which you can cook zucchini in the oven without using oil. At the same time, the dishes are not only dietary, but also very tasty. They are suitable for those who want to lose weight, as well as for those who, for health reasons, cannot eat a lot of fat.

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With onions and cheese

• zucchini – 2 pcs;
• onions – 1 piece;
• cheese – 100 g;
• greenery;
• salt pepper.

Preparation

1. For baking, it is better to take young fruits. Without removing the peel, cut them into rings or half rings a little less than a centimeter thick. Also cut the onion into thin rings.
2. Lightly dust a baking tray with flour. Place onion rings on it. Place the zucchini pieces in a second layer.
3. Salt and pepper to taste. If desired, you can add other spices, such as curry.
4. Sprinkle the future casserole with finely chopped fresh herbs. Absolutely any will do - dill, parsley, cilantro, celery, marjoram.
5. Grate the cheese on a coarse grater and sprinkle it over the vegetables. If you want to make the dish lower in calories, then choose low-fat varieties of cheese.
6. Preheat the oven to 200 degrees and then bake the zucchini “pie” for about 20 minutes.

With mushrooms

You can bake zucchini in the oven with mushrooms - it turns out extremely tasty. Any mushrooms are suitable for the recipe - champignons, oyster mushrooms, porcini mushrooms, shiitake mushrooms (by the way, there are a lot of interesting recipes for these healthy mushrooms - look here).

Preparation

• zucchini – 3 pcs;
• mushrooms – 500 g;
• greenery;
• sour cream – 2 tbsp. l;
• cheese – 100 g;
• salt pepper.

1. Cut the young zucchini in half lengthwise. Using a spoon or knife, scoop out the center to form a boat. Grate the pulp on a coarse grater.
2. Simmer the mushrooms in a frying pan in their own juice for 10-15 minutes. Then finely chop and add chopped herbs, sour cream, salt and pepper.
3. Combine the mushroom mixture with grated raw zucchini and fill the “boats” with this mixture. Sprinkle grated cheese on top.
4. Place the stuffed vegetables in an oven preheated to 220 degrees. Bake for 20-30 minutes.

Zucchini baked in the oven - food preparation

For baking, it is preferable to take young zucchini - they have tender flesh and thin skin that does not need to be peeled. Although “adult” fruits are also suitable, if the rough skin and core with seeds are first removed from them.

The older the squash, the rougher its skin and the more difficult it is to cut. Therefore, when handling a sharp knife, be careful not to cut yourself. The middle with hard seeds is quite easily removed with an ordinary tablespoon.

Next, the fruits are cut according to the recipe - into circles, longitudinal plates, cubes, and baked.

Zucchini baked in the oven - the best recipes

Useful tips

Raw zucchini, which is healthy to eat on a daily basis, can be an ingredient in snacks and salads.

When working with the product, you can follow the following recommendations:

• Using raw zucchini in dishes without heat treatment requires high-quality cleaning of the product from dirt. To do this, you can use water with coarse salt, in which you need to rinse the product well;

  
  Raw zucchini is a healthy vegetable that is easy to prepare.

• You can use not only large zucchini in dishes, but also zucchini. Young zucchini has a delicate taste and is easy to cut;
• when preparing zucchini dishes, it is not recommended to use spices, which will greatly interrupt the taste of the product;
• You can use a sharp knife or a vegetable peeler to thinly slice zucchini for appetizers and salads. This will make the dish more visually pleasing.

These tips can be used when preparing dishes from raw zucchini. Zucchini is a dietary product that has many beneficial properties due to its rich composition. The raw product can be consumed during various diets and in cooking. Eating zucchini is beneficial for both adults, children, and the elderly. The product is hypoallergenic, and with constant use it protects hair from graying.