Dietary dish of zucchini in a pan. Light diet dishes from zucchini for weight loss. Cooking vegetarian zucchini in the oven

Zucchini and zucchini are vegetables ideal for weight loss diets and regimen. proper nutrition. They contain very few calories, but they can be very filling, especially when combined with other foods.

These recipes are ideal for weight loss, dishes are prepared quickly and tasty, which saves time and improves mood. Oven-baked zucchini requires little to no oil and goes great with diet foods like eggplant and chicken (especially with chicken breast). And you don't have to puzzle over how to cook something simple and tasty according to your diet.

Plain zucchini stuffed with eggplant

For this a simple dish you will need to take the following products:

• zucchini - 5 pcs.;
• small eggplant - 1 pc.;
• onions - 2 pcs.;
• cherry tomatoes - 8 pcs.;
• breadcrumbs for breading - 2-3 tbsp. l.;
• vegetable oil - 1-2 tbsp. l.;
• salt.

IMPORTANT: if you want to reduce the calorie content of the dish, you can exclude breadcrumbs and butter from the recipe.

Preheat the oven to 180 degrees and start preparing the dish:

1. cut the zucchini lengthwise, but not in half, but so that the top is slightly smaller than the bottom;
2. remove the seeds and carefully cut the pulp so that it remains about 1 cm on the walls;
3. chop the pulp and put in a bowl;
4. add small cubes of eggplant and tomatoes cut into quarters there;
5. add finely chopped onion and sprinkle everything with herbs;
6. add breadcrumbs, pour with oil;
7. move carefully;
8. spread the filling into the resulting boats;
9. cover with the top;
10. bake 45-50 minutes.

This a good option delicious and healthy dinner. It is a vegetarian dish.

REFERENCE: instead of an oven, you can use an air grill, setting the appropriate temperature.

For a hearty dinner, chicken pieces can be added to zucchini boats with vegetables. Chicken breast is especially good for this - it has the fewest calories, and when baked, it is simply incomparable. If you want to diversify the taste, then add your favorite spices.

Delicious boats with cottage cheese for breakfast

Do not be afraid that they contain honey- it is taken in a small amount, but it gives the dish a pleasant aroma and caramelization.

Take:

• 2-3 zucchini, preferably small;
• a pack of cottage cheese with a low percentage of fat content;
• 1 st. l coconut flakes;

All you need to do is:

1. if the vegetables are ripe, then peel them;
2. then cut along and remove the pulp from each part;
3. mix the rest of the ingredients in a bowl;
4. fill them with boats;
5. bake for 30 minutes at 170 degrees.

The remaining pulp can be used in other dishes: for example, cook soup or stew.

Quick zucchini baked with chicken

This dish can not only be served at the everyday table, it will also look good on the festive table. Therefore, it is worth learning how to cook diet zucchini in the oven, stuffed with delicate filling. After all This is a win-win option to quickly and tasty feed guests.

Take:

• chicken fillet - 1 pc;
• zucchini - 2-3 pcs;
• cheese - 150 g;
• carrots - 1 pc.;
• onion - 1 pc.;
• egg - 1 pc.;
• garlic - 2 cloves;
• salt.

How to cook:

1. cut whole zucchini into pieces about 3 cm thick, cut out the pulp from the resulting circles;
2. cut a piece of foil for each part and lay them on a baking sheet;
3. place vegetables there;
4. chop onions, carrots and garlic, place in a blender bowl and chop;
5. chop into small pieces or cook minced raw chicken breast;
6. place the meat to the vegetables, beat in the egg;
7. mix thoroughly by adding salt;
8. fill the zucchini with minced meat;
9. cover each circle with foil, carefully securing its edges;
10. put in the oven at 180 degrees for about half an hour;
11. then remove the top foil;
12. sprinkle with grated cheese and send back for another 10 minutes.

After that, you can serve a fragrant dish on the table.

How to cook varied

Food should be enjoyable and diet should not prevent it. The menu for her can be made up of simple and delicious meals which are helpful for weight loss. Various cooking 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 flavor of a home-cooked vegetable stew with it and eggplant! And if you add chicken meat there (preferably breast), then it will also be very satisfying. Thanks to this vegetable, you can significantly diversify your diet, knowing how to cook dishes quickly and tasty. Check out step by step recipes and you will see that it is easy to follow the conditions of many diets.

Vegetable stew in a slow cooker

For its preparation you will need:

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

After preparing all the vegetables:

1. cut the onion into half rings;
2. pour oil into the multicooker bowl;
3. pour the onion there and turn on the mode for frying for 5-10 minutes (the main thing is that the onion becomes golden);
4. cut carrots into circles;
5. do the same with pepper;
6. add vegetables to the onion, fry for 2-3 minutes;
7. cut 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 multicooker;
10. put out in the desired mode for 20 minutes.

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

Zucchini puree soup

Light soups are a frequent condition for diets and proper nutrition: they saturate, help replenish fluids and are low in calories.

To prepare, take:

• 500 g of cauliflower;
• 500 g of 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 carrot;
2. cut the onion into slices;
3. pour oil into a saucepan;
4. fry a little onion, then add carrots;
5. after a couple of minutes, add chopped zucchini;
6. after three minutes, add chopped cabbage;
7. salt and mix, add spices;
8. pour in boiling water, so much so that the vegetables are covered with water;
9. cook until the ingredients are soft;
10. Using a blender directly in the saucepan, grind the vegetables into a uniform puree.

You can serve to the table, garnished with celery.

fried zucchini

This type of cooking is the most delicious, but also the most high-calorie. But sometimes it is quite possible to fry these fragrant circles.

Take:

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

All you have to do is:

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

But remember that You should not abuse this dish.

Elegant appetizer

A festive table can be made low-calorie, but at the same time tasty.

Try to surprise your guests with such an appetizer, for which required:

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

Everything is ready 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 harvested pulp;
3. finely chop the zucchini, fry a little with chopped onions;
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 appetizer 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, respectively, 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 plates;
2. place on a baking sheet lined with baking paper;
3. hold 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 plates, let them cool;
6. put a little stuffing on each layer and roll it into a roll;
7. secure with a skewer.

Spicy and tender snack is ready

Lose weight quickly and without harm to health? A squash diet in a week will save you from 5 unnecessary kg, improve the functioning of the digestive tract and improve your well-being! Find out its advantages, get a menu and recipes for delicious pancakes!

Zucchini tops the lists of versatile vegetables, both in terms of growing conditions in the regions of the middle and southern stripes, and in terms of health effects. A fairly long harvest period for squash crops determines that in the summer and autumn, many people use it for cooking, as well as as part of a variety of first and second courses, and even to create desserts. This vegetable is affordable, easy to find on supermarket shelves and markets, has a positive effect on digestion, is not picky about storage conditions - all these factors make it an almost ideal product for use and for weight loss. It is stored for a very long time: after collection, it can lie until January and not lose its useful qualities.

Its dietary fiber gives a feeling of fullness in the stomach and contributes to less consumption of high-calorie foods, and a wide range of trace elements favorably affects the functioning of muscles, heart, liver and brain.

There is almost no allergy to this vegetable, so even people with frequent manifestations of individual intolerance to other products can use it during diets. It is also suitable for diabetics, since the sugar in it is presented in the form of sucrose, and the low content of carbohydrates and fats contributes to less fluctuations in insulin levels.

Composition of fruits

Nature has combined in this culture a lot of substances necessary for humans. Despite the low calorie content (in 100 grams - only 16-24 kcal), the nutritional value Zucchini is amazing: they contain not only proteins, carbohydrates and fats, but also a full chain of acids (organic, unsaturated and saturated), vitamins A, C, E, H, B, nicotinic acid, beta-carotene, minerals (potassium, sodium, calcium, phosphorus, iron, calcium) and trace elements (zinc, aluminum, lithium, titanium, molybdenum).

The main part of the composition falls on water - more than 90%. It is a structured molecular form that is most easily absorbed by the body and has an excellent effect on the water composition of all tissues.

What is useful zucchini for the body

Zucchini is often used by owners of magnificent forms during summer diets for weight correction due to a number of factors.

1. The soft fibers of the fruits are easily digested by the body, having a calming effect on the epithelial tissues of the stomach and intestines, stimulating peristalsis throughout the entire digestive process. This activates the digestion of food and the secretory function of the glandular tissue of the stomach.
2. Vitamin A contained in zucchini promotes the production of collagen, which improves the structure of the skin, hair and teeth, and is also good for vision.
3. The ability of zucchini to accumulate toxins, cholesterol and excess fluid from the human body in dietary fiber makes it possible to cleanse harmful substances and slow down the development of atherosclerosis.
4. It is an effective diuretic, which contributes to the active work of the kidneys and the excretory system. Copes with internal and external edema, helps to reduce body volume by getting rid of excess fluid and prevent cellulite.
5. Shows antihistamine properties and helps to reduce seasonal allergic symptoms.
6. It is used as a source of iron and is used to increase the level of hemoglobin in the blood formula.
7. It has a mild choleretic effect and promotes the digestion of fatty foods.
8. It slows down the development of osteoporosis, which makes this vegetable an indispensable ingredient on the table of women, especially during menopause.
9. Supports immunity for high level and increase resistance to negative environmental factors.
10. It allows you to remove salts and thereby prevents the occurrence of arthritis.
11. Contains antioxidants and helps fight aging.

Benefits of the squash diet for weight loss

Is there a diet for fast weight loss, which does not have a negative impact on health? It seems surprising, but the squash diet is just that. Effective, organic, healthy - all these words accurately characterize this type of diet.

One of the positive aspects is the ease of growing zucchini. This allows you to grow them yourself and get a product that does not contain traces of fertilizers and pesticides.

The list of zucchini dishes is very large, they have a mild, pleasant taste, they combine high dietary qualities and health benefits. They can be stewed, boiled, used in salads, in first courses, baked, used raw. But vegetables fried in oil are not suitable for a diet because of their high calorie content.

Weight loss occurs quickly, but the water-salt balance of the body is not disturbed, digestion improves, oxygen transport to the cells is more active, which gives a healthy glow and allows you to feel full of energy. In parallel with the process of losing weight, a detox effect is provided, the emotional background and general condition improve.

Important Points

The main condition for rapid weight loss is to eat zucchini and dishes from them for the required number of days. Additionally, dietary meat, lean and low-fat fish, low-fat yogurt and cottage cheese, milk with a fat content of up to 2%, chicken and quail eggs, mushrooms, and leafy greens are used.

Meals should be fractional, 5-6 times a day. Dinner should be finished at least 3 hours before bedtime.

1. The diet does not have strict time limits, because it has a composition that is balanced so as not to harm the body.
2. Preference is given to fruits 20-30 cm, unripe (with soft seeds and not hardened skin). The most useful for weight loss are dark green fruits.
3. When using fruits that are grown at home, you do not need to cut the peel: the largest part of the nutrients and vitamins is concentrated there. But in the case of using purchased vegetables, the peel must be cut off before cooking, since nitrates and toxic substances are concentrated in it.
4. Do not use oil frying, as this interferes with the amount of daily calories needed for weight loss.
5. Combine zucchini with other vegetables and fruits.
6. Supplement your diet with protein.
7. Salt intake should be reduced to a minimum.
8. Pastries, sweets, alcohol, potatoes, fatty foods, sausages, smoked meats and pickles are prohibited.
9. Provide the body with 1.5 liters of water per day. Best to drink mineral water without gas, fruit drink and unsweetened compote, and dilute freshly squeezed fruit and vegetable juices with water in a ratio of 1: 1. Drink green tea and rooibos without sugar. It is better to completely refuse coffee for the duration of the diet.
10. The less the product is subjected to heat treatment, the more useful qualities it will show, since under the influence of high temperature most vitamins are destroyed.
11. If the duration of the diet is longer than a week, then it is advisable to take multivitamin preparations so as not to experience a deficiency in the intake of rare minerals and vitamins.

Menu

Due to the fact that about 95% of this vegetable is water, this type of food is very low in calories. Regardless of which option you choose, zucchini will provide a long-lasting feeling of fullness and create the illusion of a full stomach. The result of such nutrition will be a loss of 2 to 5 kg of weight per week.

For a day

• Breakfast: vegetable stew (with zucchini), green tea sugarless.
• Second breakfast: green apple, natural yogurt, a glass of fresh orange juice with water.
• Lunch: baked zucchini, boiled dietary meat, a cup of currants, a glass of tea or water.
• Snack: baked zucchini, fresh cabbage salad with carrots, a glass of apple juice with water.
• Dinner: a handful of dried fruits, stewed zucchini, a cup of tea or a glass of fruit drink.

For 3 days

If all requirements are met, weight loss will be 3-5 kg.

Every day, 30 minutes before breakfast, you need to drink a glass of warm purified water without gas.

It is better to drink food after at least 20 minutes after the meal.

• Breakfast: zucchini cooked in a double boiler with boiled carrots, garlic and herbs, 50 g of Adyghe cheese, chamomile infusion.
• Lunch: zucchini puree soup and a piece of chicken meat.
• Afternoon snack: herbal tea (preferably mint with lemon and ginger).
• Dinner: boiled rice with herbs, a portion of stewed zucchini.
• Second dinner: a glass of natural fat-free yogurt.

• Breakfast: cottage cheese and zucchini casserole, rosehip broth.
• Lunch: fish with zucchini, carrots and boiled rice (without oil and salt).
• Afternoon snack: a cup of freshly squeezed pineapple juice with water.
• Dinner: zucchini stewed with onions, bell pepper, tomato and champignons.
• Second dinner: a glass of yogurt.

• Breakfast: salad (4 quail eggs, cucumber, lettuce and greens), 2 tbsp. l. fat-free cottage cheese, a cup of green tea without sugar.
• Lunch: cauliflower, zucchini soup with 20 g of hard cheese.
• Afternoon snack: vegetable juice diluted with water.
• Dinner: stew of zucchini, green beans, tomato and beef.
• Second dinner: a glass of natural yogurt without additives.

Another option for 3 days

Adhering to such a diet, you can safely lose about 2 kg for health. But you should not continue the diet for longer than the established period, since the restrictions are quite strict and combine it with an active diet. physical activity not desirable.

The whole menu consists of 1.5 kg of food based on zucchini with the addition of other vegetables that do not contain starch and 1-3 pieces rye bread. Before going to bed, you need to drink a glass of fat-free kefir. Consume the rest of the liquid in the form of pure mineral still water- 1.5-2 liters per day.

You can repeat this diet no more than 1 time per quarter.

For 10 days

This type of squash diet is moderately restrictive. Its advantage is that the menu can be adjusted somewhat within the framework of individual taste preferences and the most suitable dishes can be chosen from the proposed list. The result will be a loss of 6 kg of weight.

One item must be selected from each list.

Breakfasts:

• stew of zucchini and other vegetables (except potatoes, corn and beets);
• fresh cabbage and apple salad;
• fruit salad from any fruit, except banana, seasoned with natural yogurt or low-fat kefir and lemon juice.

• large apple;
• orange, grapefruit or 4 tangerines;
• baked zucchini;
• stewed pumpkin with zucchini and ½ grapefruit.

• 150 g lean meat (chicken, turkey, beef, pigeon meat), stewed zucchini, 2 kiwis;
• stewed zucchini, diced, low-fat fish fillets, half a cup of berries.

Snacks:

• zucchini caviar or stew from zucchini and other non-starchy vegetables;
• 100 g of dried fruits or fruits, a glass of freshly squeezed fruit juice;
• green apple and half a cup of raisins.

• zucchini baked in the oven, cabbage and carrot salad;
• zucchini stewed with mushrooms.

In between meals, you can drink green tea and herbal infusions. It is important to monitor sufficient water intake: the total amount should be about 2 liters.

For 14 days

This option makes it possible to get rid of 14 kg in 2 weeks. Since the calorie content of such a diet is low, weight loss can be accompanied by a noticeable feeling of hunger. Since the main part of the composition of zucchini is water, the digestion of food masses occurs quickly and a strong appetite can be felt within an hour after eating. But the fractional nature of the nutrition of this diet ensures the frequent intake of food into the body.

Zucchini forms the basis of all salads and stews, and is introduced into soups instead of potatoes.

In order to get a complete set of vitamins, micro and macro elements, you need to additionally take a complex of vitamin supplements.

Monday

• Breakfast: vegetable casserole, a glass of yogurt with low fat content.
• Lunch: diet soup with chicken fillet pieces, a cup of unsweetened green tea.
• Afternoon: orange.
• Dinner: zucchini stuffed with rice (preferably brown), a glass of yogurt.

• Breakfast: pancakes from zucchini and carrots, cooked in a dry frying pan, a cup of herbal tea.
• Lunch: vegetable soup, 100 g of boiled turkey meat, green tea with ginger.
• Afternoon snack: a handful of dried fruits.
• Dinner: vegetable stew with champignons, natural yogurt.

• Breakfast: cabbage and tomato salad, fruit juice.
• Lunch: vegetable soup, 100 g of grilled fish, tea without sugar.
• Afternoon snack: a handful of walnuts.
• Dinner: squash caviar, a glass of kefir.

• Breakfast: zucchini pancakes cooked in a pan without oil, tea without sugar.
• Snack: grapefruit.
• Lunch: 1 boiled quail, a cup of quail broth, tomato.
• Dinner: vegetable stew, a glass of yogurt.

• Breakfast: stewed vegetables and fruit juice diluted with water.
• Lunch: 100 fish fillets, carrot and apple salad, tea.
• Afternoon snack: kiwi.
• Dinner: squash caviar, fruit juice.

• Breakfast: vegetable salad, herbal tea without sugar.
• Lunch: vegetable soup, 3 fish cakes, tea.
• Afternoon snack: a handful of cranberries.
• Dinner: a portion of rice without salt and oil, a glass of kefir.

Sunday

• Breakfast: baked vegetables, a glass of natural yogurt.
• Lunch: vegetable stew, tomato and cucumber salad with pepper rings and lemon juice.
• Afternoon snack: pineapple ring.
• Dinner: stewed zucchini with champignons, a glass of kefir.

The presented menu for the week must be repeated for the next seven days.

After completing the diet, do not abruptly return to the previous type of food. It is better to gradually add familiar foods, not excluding the presence of the main component of the diet on the table. You can add this diced vegetable to pasta and cereals, make sauces based on it, and often cook zucchini and pumpkin pancakes as a dessert. The habit of introducing zucchini into the composition of dishes will be an excellent prevention of busting the daily calorie intake.

Recipes

There are many recipes for preparing delicious, healthy and low-calorie zucchini dishes. On its basis, the first, second courses are prepared, it is even present in the composition of desserts. When added to minced meat, it makes it more tender, in many ways. vegetable soups It replaces potatoes, which are often excluded from the lists of diet menus for their high calorie content, harmoniously combines with meat, and when stuffed, it is an exquisite main course in taste. The pulp of this vegetable is so tender that it can be used even raw in salads.

Despite the long shelf life in the refrigerator, zucchini is not available all year round. Sometimes they practice freezing, but you need to know that the palatability then decreases. You can use “freezing” only for cooking soups or stews, since after defrosting the pulp becomes tougher and tasteless.

It is worth focusing on the fact that the shorter the heat treatment lasts, the more useful substances are stored in zucchini, and in other vegetables. In order to avoid the destruction of vitamins and speed up the cooking process as much as possible, you need to cut them into small pieces and add these pieces to the already boiled water.

Soup for weight loss. 1 kg zucchini, 200 g carrots, 1 large onion, bell pepper, 2 large tomatoes. Wash all vegetables, finely chop and place in 1 liter of boiling water. Cook on low heat. Cool and beat with a blender until smooth. Season with lemon juice instead of salt.

Stew for weight loss. 1 kg of zucchini, 200 g of mushrooms, 200 g of cauliflower, 1 onion, Italian herbs. Wash the vegetables thoroughly, chop and put in boiling water. Season the finished dish with kefir, lemon juice or garlic salt, add spices.

Summer salad. The main ingredient, cucumber and bell pepper, wash and chop. Prepare dressing from parsley, dill, garlic and cottage cheese. Sprinkle lightly with lemon juice.

Vegetable fresh salad with balsamic vinegar. 1 kg of zucchini, 200 g of tomatoes or cherry tomatoes, balsamic vinegar, black pepper. Cut the vegetables, season with balsamic vinegar and sprinkle with pepper to taste.

Squash Cavier. Fry onions and carrots minimum quantity oils. Cut the zucchini into small cubes, add the roast, tomatoes or tomato paste and simmer until tender.

Fritters. Grate the main component on a coarse grater, squeeze a little, add the baking powder and a little flour. Mix all the ingredients well and fry in a preheated pan with a non-stick coating without oil.

Zucchini stuffed. Wash the vegetable, cut into two halves. Carefully remove part of the pulp from the middle and cut it into small pieces. Mix them with cottage cheese, vegetables to your taste or with minced meat. You can sprinkle some Provencal herbs on top. Start, wrap the halves in foil and bake in the oven until tender (20-25 minutes).

Contraindications

• Chronic diseases of the kidneys and urinary system. The fact is that the high content of potassium in the pulp and seeds can provoke an exacerbation of these ailments.
• It is forbidden to use raw people suffering from gastritis and peptic ulcer.
• Any of the trimesters of pregnancy and lactation period.
• The period of puberty.

The season of vegetables always encourages dieting in order to lose weight. The affordable, easy-to-grow zucchini is also an oblong vegetable that is white, green, or yellow color, with large seeds inside. You can use it fresh, but it is better to study simple and tasty zucchini diet meals undergoing heat treatment - thus the vegetable becomes tastier, softer.

Cooking zucchini does not take much time - until fully cooked, the vegetable is stewed for no more than 20 minutes. But the knowledge of the housewives is limited only to frying the zucchini rings in flour and using it in the form of cubes for making vegetable stew. Next, methods for preparing zucchini for those who are going to lose weight will be presented in detail. vegetable diet or proper nutrition.

To prepare it, you will need the following ingredients:

• 2 small zucchini;
• one carrot and one sweet bell pepper;
• 2 tomatoes;
• bulb;
• 2-3 peeled garlic cloves;
• sunflower oil;
• tomato paste;
• herbs and spices to taste.

Vegetable stew are prepared quickly, for which you need to perform the following steps:

• Rinse and peel all vegetables - zucchini, if desired, tomatoes, onions and garlic cloves.
• Cut the zucchini and tomatoes into cubes, grate the carrots or also cut into cubes, pepper into strips.
• If there is no desire to use onions, then it is better not to refuse it, but to grate it and add later along with tomato paste.
• Pour a little sunflower oil into the pan - no more than two tablespoons.
• Pour all the vegetables gradually, salt. If the onion is diced, it is added first, frying in oil until golden brown. And only then pour the remaining vegetables.
• After stewing for 3-5 minutes, add tomato paste and grated onion when using the vegetable in this form.
• Salt again, pepper, add spices to taste.
• Simmer another 10 minutes.

The finished dish is laid out on a serving plate and decorated with greens. Ragout is recommended to be added as a side dish to fish, meat or chicken. Zucchini can not be peeled and seeds if they are small. "Young" zucchini is much softer, and the fibrous core that is present adds flavor to the finished dish.

Zucchini hemp with minced meat

In haste, you can cook zucchini stumps not only for your diet, but also for the festive table. The dish turns out hearty and tasty.

• Rinse the zucchini and cut into rings 4-5 cm wide. If the vegetables are large, then the height of the stumps is reduced to 3-4 cm. You need to take out the inside with a spoon, leaving a thin bottom. The pulp is best used for stuffing.
• Next, separately in a pan, fry carrots, grated previously on a grater, and onions in vegetable oil. 2-3 minutes after stewing add the insides of zucchini and minced meat. Everything is fried almost until done.
• Stewed vegetables with minced meat are laid out in blanks.
• Hemp is put on a baking sheet with parchment and sprinkled with cheese.

Hemp should be baked in the oven for about 30 minutes at 180 degrees. If necessary, increase the time.

Hemp can be put on the festive table for guests for snacks. Garlic and other spices are added to the filling to taste.

Stuffed curd zucchini

The recipe for quick cooking of a dietary dish with cottage cheese is as follows:

• Zucchini is peeled and cut into two parts lengthwise. The core must be removed.
• Next, in a bowl, mix cottage cheese, herbs, chopped garlic (2-3 cloves), egg, salt and pepper to taste.
• The mixture is laid out in boats, having previously salted it a little.
• Spread the cooked boats on parchment on a baking sheet and send to the oven for 40 minutes at a temperature of 180 degrees.

10-15 minutes before readiness, the dish is taken out and sprinkled with grated cheese, you can additionally sprinkle with herbs. The presented recipe has a minimum calorie content - only 50 kcal per 100 grams of the finished product.

Baked zucchini with sour cream and herbs

Oven-baked zucchini replaces stewed stew.

Cooking a dish is easy and fast if you follow the sequence:

• Zucchini is washed, peeled and cut into rings 1 cm wide. Sprinkle the workpiece with spices - salt, pepper, basil and others - and leave for 15 minutes.
• At this time, you need to prepare the sauce - mix a glass of sour cream and 2 eggs, chop the greens, squeeze the garlic through a press. Mix everything thoroughly.
• Fry the zucchini in a pan in a small amount of oil until a crust forms.
• Arrange zucchini rings in a single layer on a baking sheet, brush with sauce, repeat layers. Cover the entire contents of the baking sheet with the remaining sauce.

Bake the dish in the oven for 30 minutes, if desired, you can sprinkle with cheese 10 minutes before readiness.

Cheese casserole

You can cook dinner quickly and tasty if you use the casserole recipe.

To prepare, you must perform the following steps:

• Peel the zucchini and cut them into circles no more than 5 mm wide. Next, you need to boil the vegetable until half cooked - about 5 minutes.
• Take out the zucchini and leave to cool. At this time, prepare the sauce - in a pan with butter pour 2 tablespoons of flour. Add 2 eggs and a glass of milk. Everything is thoroughly mixed, salted and peppered.
• The baking sheet is smeared olive oil and spread zucchini on it. In a separate bowl, 200 g of cheese and greens are mixed, everything is thoroughly mixed until a homogeneous mass.
• The billet of cheese is laid out on zucchini, poured with cooked sauce. Sprinkle with grated hard cheese.

Remove the baking sheet in the oven for half an hour. Similar simple recipes great for dinner parties, the dish is preferred by vegetarians.

Zucchini pizza

If you are on a diet, you can cook pizza without using dough according to the following recipe:

• Zucchini tinder on a coarse grater, squeeze the resulting mass. Add an egg, herbs, salt, pepper and flour to it - until the consistency of thick sour cream.
• Grease a baking sheet with butter, spread the mixture.
• Next, you need to lay out the filling - it is better to bake with chicken breast.
• Boiled fillet, chopped tomato, mushrooms if possible, put on squash dough. Sprinkle with cheese.

Bake in the oven for 30-40 minutes or until tender - check the condition of the cheese (it should melt and fry).

Frittata

If you are tired of the standard homemade omelette, you can make a frittata according to the following recipe:

• Fry the onion, bell pepper, peeled and diced zucchini in vegetable oil. Salt and pepper everything.
• In a separate bowl, mix 3 eggs and half a glass of milk.
• Pour the contents of the bowl into the skillet, season with salt and pepper.

Fry until the eggs are done. You can add other vegetables to the frittata that the family likes.

Fried zucchini with soy sauce

A step-by-step recipe for a savory dish is presented as follows:

• Mix a tablespoon of starch in half a glass of water. Add 4 tablespoons to the sauce. soy sauce, chopped onion, salt and a little ginger.
• Zucchini is peeled, cut into cubes and fried in vegetable oil until golden brown. Add chopped carrots and sweet peppers.
• When the zucchini is half cooked, pour in the soy sauce billet. Simmer covered for 7 minutes.

Serve the presented dish with rice or other possible side dish. Cooking does not take more than half an hour.

Fried zucchini in batter

Cooking at home is always fun when new recipes are used. For example, zucchini in batter is great for dinner and a festive table. Original sauces - garlic, soy - will complement the dish with sophistication.

Cooking takes place in the following sequence:

• Mix in a bowl a glass of sour cream, an egg, herbs, 6 tablespoons of flour.
• Zucchini is cut into rings up to 5 mm thick. Salt and pepper them.
• Next, heat a frying pan with a little vegetable oil.
• Dip a circle of zucchini in the prepared batter and spread it in a pan for frying.

The presented dish is to the taste even to men whose diet consists of frothy alcoholic drink with all sorts of delicacies for this.

Soup puree

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

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

After thorough mixing, you get an excellent diet dish that will appeal to everyone who watches their weight.

Zucchini fritters

Zucchini pancakes will replace the already bored test ones.

Cooking takes place in the following sequence:

• The zucchini is rubbed on a grater, then squeezed and put in a colander - the juice should drain a little.
• Pour the zucchini into a bowl, salt and pepper them. Add one egg, flour to the consistency of dough for standard pancakes. Add some cheese if desired.
• Fry pancakes in a pan with heated vegetable oil.

Pancakes are served hot, but cold zucchini acquire a new taste, so they are also quickly eaten by the family.

Cake

Zucchini cake is an interesting and dietary dish.

It is easy to prepare it in the sequence:

• Grate the zucchini and squeeze the juice out of them. Next, you need to add the egg and flour to the consistency of pancake dough.
• Cakes are baked in a frying pan with hot oil.
• Spread the cakes on a dish cooled down, after preparing the sauce from natural yogurt, herbs, grated cheese and garlic.
• Lubricate the cakes with sauce, sprinkle with herbs on top.

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

Crispy sticks

Crispy sticks can be put on the festive table or guests who came with beer.

Preparation involves the following steps:

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

Various spices can be added to the oil, which will appeal to the family.

Pickled zucchini

Pickle lovers can replace the usual cucumbers and tomatoes with zucchini.

For this you need:

• Cut the vegetable into slices, sprinkle them with salt and leave for half an hour.
• At this time, prepare the marinade - mix 2 cloves of chopped garlic, greens, pepper, 2 tablespoons of table vinegar, 6 tbsp. l. vegetable oil and 2 tbsp. l. honey.
• The resulting juice is drained from the zucchini and pour everything with the prepared marinade.

The resulting mixture must be removed in the refrigerator under the lid, left overnight - this will be enough to get a lightly salted product.

Recipes for dietary dishes from zucchini with photos are presented in detail so that they cause appetite and a desire to cook something new, to please the family with delights. Zucchini should not be abandoned, since this vegetable is available in the summer, contains a complex beneficial vitamins and trace elements, promotes digestion, helps to remove toxins and slags from the body.

Zucchini - low calorie vegetable, dishes from which are popular all over the world, due to the high content of vitamins in its composition and unique palatability. You can eat it without fear for your figure. 100 grams of raw vegetable contains only 24 kilocalories. In the process of heat treatment, the product retains its properties, so dietary dishes from zucchini not only contribute to weight loss, but also have a beneficial effect on human health. People who regularly eat it are less likely to suffer from gastrointestinal diseases. Pediatricians also recommend using a vegetable as a first complementary food.

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Calorie content and BJU

Zucchini is included in the list of dietary products. They contain fiber, the use of which contributes to weight loss. In addition to dietary fiber, the composition of the vegetable includes vitamins B, C, E, PP, as well as phosphorus, potassium, calcium and sodium.

The pulp of zucchini is easily absorbed by the body, has a stimulating effect on the intestines.

The number of calories and BJU in 100 grams of the product, depending on the method of its preparation.

Health benefits of vegetables

The beneficial properties of zucchini have found application not only in dietology, but also in traditional medicine. Not only the pulp of the vegetable is highly valued, but also its seeds, so they should not be thrown away. Benefits of vegetables for human health:

Contraindications

Fresh zucchini and dishes from them in certain cases can be harmful to human health. Contraindications:

1. 1. Children's age up to 4 months.
2. 2. Gastritis in the period of exacerbation.
3. 3. Renal failure.

Fried vegetables should not be eaten with chronic pancreatitis.

cooking recipes

In order for zucchini to be beneficial, it is important to cook them correctly. If possible, it is advisable to eat home-grown vegetables grown on your own plot. Zucchini from the store often contain harmful chemical additives. Growers use them to artificially speed up plant growth and increase yields.

Zucchini can be fried, stewed, steamed or baked in the oven. They pair well with other vegetables, so ingredients in recipes are interchangeable. To lose weight, you should stop eating mayonnaise, fatty sauces and a large number of seasonings that increase appetite.

Below are simple recipes that anyone can cook.

Diet pancakes

It is very easy to prepare a delicious dinner quickly if you have fresh vegetables at home.

List of necessary ingredients for making pancakes:

• zucchini - 2 pcs.;
• carrots - 2 pcs.;
• chicken egg - 2 pcs.;
• dill, parsley.

Cooking:

1. 1. Wash vegetables under running water and grate on a coarse grater. With the help of clean gauze, squeeze them well so that the glass is excess liquid. You can also use a sieve.
2. 2. Finely chop the greens.
3. 3. Mix vegetables with eggs, add herbs and salt. Mix the resulting mass well.
4. 4. Using a spoon, put the pancakes on a preheated pan. Fry on each side for 3-5 minutes. As an alternative vegetable oil you can use olive oil. It contains more useful substances, but it has a specific taste and smell that not everyone likes.

Flourless pancakes are a light dietary dish. It can be served with low fat yogurt.

Zucchini with eggplant in the oven

Roasted vegetables are the perfect option for a hearty, low-calorie lunch. List of required ingredients for cooking:

• eggplant - 3 pcs.;
• zucchini - 3 pcs.;
• tomatoes - 2 pcs.;
• vegetable oil - 1 tsp;
• greens - 1 bunch;
• garlic - 1 clove;
• salt, Provence herbs - to taste.

Step by step preparation:

1. 1. Wash zucchini and eggplant and cut into slices 5-7 mm thick.
2. 2. Peel the tomatoes and grind with a blender until smooth.
3. 3. Squeeze a clove of garlic and mix with tomatoes. Salt the sauce, add Provencal herbs and finely chopped greens to it. Mix all ingredients well.
4. 4. Lubricate the baking dish with oil and lay vegetables on it in layers. Pour the dish with tomato sauce. Bake in the oven for 45-50 minutes at 180 degrees.

Stewed vegetables with chicken in a slow cooker

To prepare a stew with vegetables you will need:

• zucchini - 500 g;
• onion - 1 pc.;
• carrots - 1 pc.;
• chicken fillet - 500 g;
• vegetable oil - 1 tbsp. l.;
• fat-free yogurt - 2 tbsp. l.;
• salt, black ground pepper - to taste.

Cooking:

1. 1. Finely chop the onion.
2. 2. Pour oil into the multicooker bowl and fry the onion in it for 3 minutes in the "frying" mode.
3. 3. Cut the carrot into medium-sized cubes and add to the onion. Vegetables must be fried until light golden brown.
4. 4. Cut the chicken into small pieces, salt and pepper. Fry with vegetables for 7 minutes.
5. 5. Cut the zucchini into cubes. Add them to the slow cooker to the rest of the ingredients and cook for 20 minutes in the "quenching" mode.
6. 6. Add yogurt to the meat with vegetables and simmer for 5-7 minutes.
7. 7. Sprinkle the finished dish with fresh herbs.

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Zucchini - extremely tasty and healthy low-calorie product, which is easily and quickly absorbed by the body.

There are many types of zucchini-based diets that many celebrities resort to. And not in vain, because zucchini is famous for its diuretic properties, cleanses the blood, and normalizes water-salt metabolism. It is rich in vitamins such as C, B1, B3 and minerals. Dietary fiber helps cleanse the body. The vegetable helps to restore vision, strengthen the endurance of the body, removes excess water (due to this, the manifestations of cellulite also disappear).

Zucchini dishes according to dietary recipes can be recommended to those who are struggling with obesity, diabetes, diseases of the intestines, stomach, heart and liver.

For dietary zucchini dishes, it is best to choose vegetables that have a dark green skin color. You should not remove it when cooking, because only it contains up to 80% of all useful nutrients.

It is important to note that freshly squeezed squash juice does an excellent job of stopping the process of obesity.

Diet dishes from zucchini: recipes

Zucchini stew

Ingredients: zucchini, carrots, peppers and onions - one each, tomatoes - 2 pcs., olive oil and a pinch of rye flour, a little salt, herbs, ground black pepper.

Cooking technology: cut the zucchini into cubes, chop the carrots, peppers and onions. Put the mass in a saucepan with water and simmer for 15 minutes. Meanwhile, peel the tomatoes and chop. Pour water into the fried flour and put the tomatoes with salt, pepper, herbs and vegetables. Bring the stew to a boil, leave to insist for ten minutes.

A chopped garlic clove, added at the very end of cooking, will add piquancy to the dish.

Diet porridge with zucchini

Ingredients: half a zucchini, 2 cups of milk, 150 g of rice, 1 each of carrots and onions, mushrooms (at your own discretion), 4 tbsp. greens, a little salt and pepper.

Method of preparation: finely chop the onion, carrot, zucchini, mushrooms. To facilitate the preparation for cooking, the ingredients can be grated with a grater. We put half the volume of chopped vegetables in a pan with a thick bottom. Washed rice should be placed on top and covered with the remaining vegetables. salted bay hot water, boil the mass for 7 minutes without stirring. After that, carefully pour the milk from the refrigerator into the pan and bring it to a boil.

After removing the porridge from the heat, cool it for 20 minutes and sprinkle with herbs.

Diet casserole with zucchini

The composition includes the same ingredients as in the previous recipe.

Cooking option: mix the grated zucchini with the egg and salt. We spread the mixture on a pre-oiled baking sheet and bake until cooked in the oven. Sprinkle the zucchini casserole with herbs before serving.

Diet soup with zucchini

Ingredients: one zucchini and one carrot each, 150 g celery roots cut into strips, chopped herbs, yogurt (natural), salt.

Cooking technology: we rub the zucchini with “noodles” - long strips. We put the vegetables in a saucepan with a volume of 5 liters, fill with water and cook until softened. Hot soup can be poured into soup bowls, at the bottom of which should be greens and yogurt.

It is permissible to cook noodle soup based on chicken broth from a couple of breasts. Meat is pre-cooked, then in the same water we cook vegetables and at the end add finely chopped chicken meat.

Ingredients: 1 piece of zucchini, 4 peppers, 1 stalk of celery, 2 carrots.

Cooking method: cut vegetables, pour boiling water, salt and cook for a quarter of an hour. Sprinkle with herbs and serve.

Baked diet zucchini

Ingredients: 0.5 kg potatoes, 1 zucchini, 2 garlic cloves, 150 g sour cream, salt to taste.

Method of preparation: Cut potatoes into circles. Place on a non-stick pan. Salt a little. Put the zucchini, also cut into circles, on top. Sprinkle them with chopped garlic and salt. Next, lay the layers in the same order and pour the dish with sour cream. Leave to languish in the oven for half an hour.

Diet dish of zucchini with tomatoes

Ingredients: 1.5 kg of tomatoes, 3 onions, 0.5 kg of zucchini, 1 tsp. rast. butter, 150 g cheese, pepper and salt.

Cooking like this: cut off the tops of the washed tomatoes from the side of the stalks. Scoop out all the pulp with a teaspoon. Salt and pepper.

To prepare the filling, peel the zucchini, remove the seeds, chop and lightly fry in a pan with onions and butter. We stuff the tomatoes with the resulting filling, sprinkle with grated cheese and put in the oven for a quarter of an hour until evenly baked.

A dish prepared according to this recipe can be used not only as a side dish, but also as an independent one.

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