PP dietary zucchini dishes are a wide range of different types of zucchini dishes: stewed, baked, fried, stuffed, which are prepared according to the rules of proper nutrition. Zucchini contains a lot of liquid, is low in calories and at the same time rich in fiber and beneficial microelements, which makes it ideal for proper and dietary nutrition.
PP dietary zucchini baked in the oven
PP dietary zucchini is baked in the oven in pieces with a small amount of seasonings and salt. The zucchini turns out juicy, with a light golden brown crust and is served either as a separate dish or as a side dish for meat or fish.
- Zucchini 3 PC. (small)
- Salt 2 pinches
- Ground black pepper 2 pinches
- Vegetable oil ½ (teaspoons)
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To prepare a PP dish from dietary zucchini baked in the oven, immediately prepare a simple set of ingredients for the dish and turn on the oven at 180°C. -
We wash the zucchini under running water and cut it into large cubes. In young zucchini, the peel and seeds do not need to be removed. Grease any baking dish with vegetable oil and place the sliced zucchini on it. -
Sprinkle the zucchini with salt and black pepper and mix a little. You can add other seasonings to taste. -
Bake the zucchini for 25 minutes. After 15 minutes from the start of baking, stir the zucchini sticks so that they bake evenly. -
We transfer the dietary zucchini baked in the PP oven to a plate, top it with natural yogurt or sour cream and serve it hot. Bon appetit!
PP zucchini pancakes in a frying pan
The calorie content of zucchini pancakes, since the vegetable itself is low-calorie, is determined by the addition of flour and butter, without which the pancakes cannot be made. In this PP version, we replace flour with oatmeal, exclude sugar and fry the pancakes in a Teflon frying pan, which will reduce their calorie content by 1.5-2 times.
Cooking time: 20 minutes.
Cooking time: 10 minutes.
Servings: 2.
Ingredients:
- Zucchini – 2 pcs.
- Egg – 1 pc.
- Oatmeal – 3 tbsp.
- Dill – 10 gr.
- Paprika – ½ tsp.
- Salt - to taste.
- Ground black pepper - to taste.
- Olive oil – 1 tsp.
- Yogurt - for serving.
Cooking process:
Step 1. Rinse the zucchini, remove the peel with a vegetable peeler and chop the pulp on a coarse grater. Then transfer it to a sieve or simply squeeze out the juice as much as possible with your hands.
Step 2. Rinse the dill and chop finely.
Step 3. Beat the egg with a pinch of salt until foamy and pour it over the zucchini. Then add oatmeal, salt and pepper with paprika to the zucchini mass to your taste, add chopped dill and mix everything well with a spoon.
Step 4. Heat a Teflon frying pan and grease it a little with olive oil, lay out the zucchini mixture, forming pancakes. Place 2 tbsp on one pancake. zucchini mass. Fry them over low heat until light golden brown on both sides.
Step 5.Serve the zucchini pancakes cooked in a PP frying pan hot, topped with natural yogurt. Bon appetit!
Stewed zucchini with vegetables in a frying pan
Stewed zucchini with vegetables in a frying pan is quick, easy to prepare and will be a low-calorie and tasty dish for people on a diet or diet. In this recipe, the set of vegetables will be: zucchini, sweet peppers, tomatoes, carrots and onions. Let's complement the taste of zucchini with garlic and herbs. Fry the carrots and onions a little, which won’t add many calories, but will significantly improve the taste.
Cooking time: 30 minutes.
Cooking time: 10 minutes.
Servings: 2.
Ingredients:
- Zucchini – 500 gr.
- Tomatoes – 300 gr.
- Bell pepper – 120 gr.
- Onion – 100 gr.
- Carrots – 80 gr.
- Garlic – 2 cloves.
- Greens – 2 tbsp.
- Salt - to taste.
- Ground black pepper - to taste.
- Olive oil – 1 tbsp.
Cooking process:
Step 1. According to the proportion of the recipe and the number of servings you need, prepare the vegetables and spices. Peel and rinse the vegetables.
Step 2. Cut the zucchini and bell peppers in half and remove the seeds.
Step 3. Cut the carrots into thin circles and the onion into small cubes.
Step 4. Heat olive oil in a frying pan for stewing vegetables and lightly fry the chopped onions and carrots.
Step 5. While the vegetables are roasting, cut the bell pepper zucchini into small cubes.
Step 6. Place the chopped vegetables in a frying pan and fry while stirring for a couple of minutes so that the vegetables release their juice. Then sprinkle them with salt and black pepper to your taste.
Step 7. Cut the tomatoes into cubes. Finely chop the greens and garlic with a knife.
Step 8. Place the tomatoes in the pan and stir everything together.Simmer the vegetables under a covered lid over low heat until fully cooked, which will take you no more than 15 minutes. You don’t need to add water or broth to the vegetables, as the juice is enough.
Step 9. Towards the end of stewing, add herbs and garlic to the frying pan, adjust the taste and turn off the heat.
Step 10. Place the zucchini and vegetables stewed in a frying pan on plates and serve hot. Bon appetit!
Dietary zucchini with minced meat, baked in the oven
We prepare dietary zucchini with minced meat in this recipe in compliance with all the rules of dietary cooking. We choose minced poultry meat as it does not contain fat and add raw tomatoes and onions to it for juiciness. We put the minced meat in zucchini “cups” and simply bake in the oven.
Cooking time: 1 hour.
Cooking time: 15 minutes.
Servings: 4.
Ingredients:
- Zucchini – 2 pcs.
- Turkey mince – 300 gr.
- Tomato – 1 pc.
- Onion – 1 pc.
- Egg – 2 pcs.
- Salt - to taste.
- Vegetable oil – for greasing the mold.
Cooking process:
Step 1. Immediately prepare all ingredients for the dish according to the recipe.
Step 2. Rinse the zucchini, cut into circles more than 3 cm high and form “cups” from them, removing part of the pulp with a teaspoon.
Step 3. In a bowl, beat the eggs with a pinch of salt with a fork.
Step 4. Cut the peeled onion and tomato (the peel can be removed) into small cubes. Place the turkey mince in a separate bowl, add chopped vegetables, eggs, a little salt and mix everything well.
Step 5. Grease the baking dish with vegetable oil. Fill the zucchini “cups” compactly with minced meat and place in one layer in the mold. Turn on the oven at 180°C.
Step 6. Bake the diet zucchini for 40 minutes.
Step 7Diet zucchini baked in the oven with minced meat, arrange on plates, decorate with herbs and serve hot. Bon appetit!
PP zucchini casserole
There are many options for PP casseroles based on low-calorie zucchini, ranging from purely vegetable ones to the addition of various fillings in the form of cottage cheese, cheese, mushrooms and lean meat. In this recipe, you are invited to prepare a PP casserole with minced turkey or chicken and complement it with cauliflower, garlic and herbs.
Cooking time: 1 hour.
Cooking time: 15 minutes.
Servings: 5.
Ingredients:
- Zucchini – 2 pcs.
- Turkey mince – 350 gr.
- Cauliflower – 300 gr.
- Dill – 3 sprigs.
- Green onions – 3 pcs.
- Onion – 1 pc.
- Garlic – 2 cloves.
- Salt - to taste.
- Ground black pepper - to taste.
- Paprika - to taste.
- Butter – 20 ml.
- Vegetable oil - for greasing the mold.
Cooking process:
Step 1. Prepare all the ingredients for the casserole according to the recipe. Rinse the zucchini, cauliflower and herbs under running water and remove excess moisture with a napkin. If the ground turkey is completely lean, you can add a little butter to it.
Step 2. One zucchini, and for the casserole, choose young zucchini with thin skin, cut into thin circles.
Step 3. Cut the other zucchini into strips or cubes.
Step 4. Separate the cauliflower into small florets and finely chop it with a knife to make the minced meat more uniform.
Step 5. Transfer the minced meat into a separate bowl, add cauliflower crumbs, finely chopped herbs, and a little melted butter. Then add salt and seasonings, add garlic cloves through a garlic press, and knead everything well until smooth. Give the minced meat 5-6 minutes to infuse.
Step 6.Grease a small and deep baking dish with vegetable oil. Place zucchini straws in an even layer on the bottom.
Step 7. Place the minced meat on top of the zucchini and press down with a spoon.
Step 8. Completely cover the layer of minced meat with zucchini circles. Grease them with vegetable oil and sprinkle with salt and seasonings.
Step 9. Preheat the oven to 180 degrees and place the casserole in it for 35 minutes.
Step 10. Cut the prepared zucchini casserole into portions, place on plates and serve hot, supplemented with fresh vegetables. Bon appetit!
PP zucchini baked with cheese in the oven
PP zucchini baked with cheese in the oven is prepared both as a separate dish and as a side dish for meat or fish. Zucchini is cut into thin slices, supplemented with seasonings and baked under a cheese crust. If you take young zucchini, then 20 minutes of baking is enough for them, because this vegetable cooks quickly.
Cooking time: 25 minutes.
Cooking time: 10 minutes.
Servings: 4.
Ingredients:
- Zucchini – 2 pcs.
- Hard cheese – 2 tbsp.
- Provençal herbs – 1 tsp.
- Salt – 1 tsp.
- Ground black pepper - to taste.
- Vegetable oil – 1 tbsp.
- Greens - to taste.
Cooking process:
Step 1. Rinse the young zucchini selected for baking with tender skin and almost no seeds well under running water and wipe dry with a napkin.
Step 2. Using a sharp knife, cut each zucchini into four lengthwise slices.
Step 3. In a separate bowl, mix salt with Provençal herbs and black pepper.
Step 4. Dredge the zucchini slices well on all sides in the spicy mixture.
Step 5. Line a baking sheet or baking dish with paper and grease it with vegetable oil.Place the zucchini slices in the spicy mixture in the mold, placing them skin side down; you can sprinkle them with a little vegetable oil. Turn on the oven to 180°C. Place the zucchini in the oven for 15 minutes.
Step 6. Grind a piece of any hard cheese on a fine grater; Parmesan is good for zucchini.
Step 7. Remove the zucchini from the oven and sprinkle evenly with grated cheese.
Step 8. Continue baking for another 3-5 minutes until the cheese melts and turns golden brown.
Step 9. Transfer the zucchini baked with cheese in the PP oven to a dish, add finely chopped herbs and serve hot. Bon appetit!
PP zucchini wafers
PP zucchini waffles are prepared similarly to pancakes, only they are less caloric due to frying without oil and in an electric waffle iron. The zucchini is crushed only by hand and using a coarse grater so that the vegetable does not produce a lot of juice. In this recipe, we use egg and flour as binding ingredients. If wheat flour is not acceptable, it can be replaced with rice, whole grain or semolina.
Cooking time: 20 minutes.
Cooking time: 10 minutes.
Servings: 1.
Ingredients:
- Medium zucchini – 1 pc.
- Egg – 1 pc.
- Salt – 1 pinch.
- Ground black pepper – 1 pinch.
- Flour/semolina – 3 tbsp.
Cooking process:
Step 1. Prepare the ingredients for waffles according to the proportions of the recipe and the number of servings you need.
Step 2. Rinse the zucchini and chop on a coarse grater. Ripe vegetables must first be peeled and seeded.
Step 3. Break one chicken egg into the zucchini mixture.
Step 4. Then add a pinch of salt and black pepper. If desired, you can add other seasonings and herbs.
Step 5. Pour in the amount of flour indicated in the recipe.
Step 6. Mix these ingredients well with a spoon.
Step 7. Preheat the waffle iron.Place the zucchini mixture in portions with a tablespoon.
Step 8. Fry the waffles for 1-2 minutes until golden brown.
Step 9. Transfer the prepared PP zucchini waffles onto serving plates and serve with any PP sauce or fresh vegetables. Bon appetit!
Zucchini with chicken breast
Zucchini with chicken breast, as low-calorie products in tandem, have different cooking options. This recipe offers you a PP version. Slice the zucchini, preferably young, and the chicken breast, quickly fry without oil in a Teflon frying pan and then simmer. Add seasonings to your taste.
Cooking time: 40 minutes.
Cooking time: 10 minutes.
Servings: 1.
Ingredients:
- Zucchini – 200 gr.
- Chicken breast – 200 gr.
- Water – 150 ml.
- Salt - to taste.
- Seasonings - to taste.
Cooking process:
Step 1. Immediately prepare a simple set of ingredients for this dish.
Step 2. Rinse the zucchini, dry with a napkin and cut into small pieces of any shape.
Step 3. Rinse and dry the chicken breast with a napkin. Cut it across the grain into small pieces.
Step 4. Heat a dry Teflon frying pan, place the sliced zucchini with breast into it and fry while stirring for several minutes.
Step 5. Then pour 150 ml of hot water into the frying pan, add salt with the selected seasoning and mix everything.
Step 6. Cover the frying pan with a lid and simmer the zucchini with breast for 20 minutes from the start of boiling and over low heat.
Step 7. Transfer the prepared PP zucchini with chicken breast to a plate and serve the dish hot. Bon appetit!
Zucchini diet. By constantly consuming zucchini, you can achieve a very good weight due to a combination of several factors. It is fat reserves that go away, not moisture, and muscle tissue does not suffer.