How to choose and cook zucchini?

Choosing the right zucchini

Be careful not to choose them that are too large, they risk being less firm and more fibrous.

What is its season?

From May to September, this vegetable delights lovers of zucchini gratin, but also of mixed salads.

How much water does zucchini contain?

With 95% water contained in this cucurbit, it would be wrong to deprive yourself of it.

What are its benefits ?

It contains a lot of potassium which promotes cardiovascular health. But also vitamin C, a real antioxidant plus which protects against free radicals, which we are particularly wary of in the sun.
Finally, its dietary fibers are perfect for quickly accentuating the effect of satiety and promoting intestinal transit.

How many calories are in zucchini?

Zucchini is one of the lowest-calorie summer vegetables, with only 15.5 calories per 100 g.

Zucchini against sunburn

Little tip for those who abuse the sun: freshly cut zucchini and applied to the skin soothes the burn of sunburn.

How to cook zucchini?

Both raw and cooked, zucchini are often eaten steamed. For a complete dish, they can be cooked stuffed, with meat or cereals or in donuts for extra indulgence.
You can also simply cut it into tagliatelle pieces and season with a vinaigrette made from lemon juice, which will soften the flesh.

Alix Lefief-Delcourt, author of “The 30 ingredients of organic cooking” and “Fat-burning soups” gives us 4 light recipes to enjoy throughout the summer.

Zucchini gratin with quinoa and soy cream

Why is it a slimming recipe? Soft and creamy, it remains light thanks to the soy cream, which replaces crème fraîche. It will please young and old alike.

For 4 people
2 zucchini
2 glasses of raw quinoa
25 cl of cooking soy
2 tbsp. tablespoon of olive oil
a few shavings of parmesan
salt pepper

Rinse the zucchini, dry them and cut them into thin slices. Arrange them in a gratin dish. Sprinkle with curry, salt and pepper. Pour in the cooking soy.
Preheat the oven to 180°C.
Cook the quinoa in four glasses of salted water for 10 to 15 minutes. He must have absorbed everything. At the end of cooking, add the olive oil and parmesan shavings. Add pepper, mix and pour everything over the zucchini. Place in the oven for around 25 minutes.

Zucchini stuffed with grapes and quinoa

Why is it a slimming recipe? This recipe combines quinoa and zucchini for a satisfying and flavorful dish. Ideal in the evening for a light dinner, or as an accompaniment to fish or white meat.

For 4 people

8 small round zucchini
1 glass of raw quinoa
2 tbsp. tablespoons of raisins
1 onion
olive oil
salt pepper

Preheat the oven to 180°C.
Put the raisins to rehydrate in very hot water.
Cook the quinoa in twice its volume of salted water for around 15 minutes.
Wash the zucchini and dry them. Cut a cap off each of them and scoop them out using a small spoon without cutting the skin. Pour a drizzle of olive oil into each. Salt, pepper and add a pinch of oregano.
Cut the zucchini flesh into small cubes. Slice the onion and brown it in a pan with a tablespoon of olive oil. Add the diced zucchini, a good pinch of oregano and cook for around 5 minutes over low heat.
Mix the quinoa, raisins and cooked zucchini. Fill the round zucchini with this preparation. Replace the caps and drizzle each zucchini with a drizzle of olive oil. Bake for around 35 minutes. Serve hot.

Zucchini rolls with fresh cheese

Why is it a slimming recipe? The zucchini are simply steamed and served with low-fat fresh cheese. Ideal as an aperitif or for a very light starter.

For 4 people

3 long zucchini
150 g of low-fat fresh cheese
1 tbsp. tablespoon of olive oil
½ bunch of basil
Salt, freshly ground pepper

Wash the zucchini and cut them lengthwise, making the thinnest slices possible. Steam them for 7 to 8 minutes.
Wash and finely chop the basil.
In a bowl, mix the cream cheese with the olive oil. Salt and pepper generously. Add the chopped basil.
Assemble the roulades: place a little cheese mixture on each slice of zucchini and roll them up. Hold with a wooden skewer. Enjoy chilled.

Cereal pancakes with zucchini and goat cheese

Why is it a slimming recipe? A light, complete and satisfying dish that combines cereals, zucchini and goat cheese.

For 4 people

100 g of cereal flakes (quinoa, rice, etc.)
2 small zucchini
1 onion
2 small goat cheeses (cabécou type)
1 egg
25 cl of milk
2 tbsp. tablespoon of olive oil
1 tbsp. mustard
Salt pepper

Finely slice the onion. Wash the zucchini, peel them and cut them into small cubes. Heat 1 tbsp. tablespoon of olive oil in a pan. Brown the onions and diced zucchini for 5 minutes.
In a salad bowl, mix the egg, milk and mustard. Salt, pepper. Add the cereal flakes and vegetables. Mix and refrigerate for at least 1 hour.
Heat the oven grill. Cut the goats in half lengthwise.
Pour 1 tbsp. tablespoon of olive oil in the pan. Take the mixture out of the refrigerator and place four piles in the pan, to a thickness of approximately 2 cm. Cook for 5 to 6 minutes over low heat. Flip then continue cooking for around 5 minutes.
Place half a goat’s cheese on each patty. Pepper. Place them under the grill for 2 to 3 minutes, until the goat cheese melts. Serve immediately.

Similar Posts