Zucchini is a low-calorie, inexpensive and vitamin product. The fruit is widely used to prepare a variety of dietary dishes. It is often used in diets. Zucchini has practically no contraindications. Recommended for people with stomach ulcers and gastritis.

The fruits contain a sufficient amount of mineral salts necessary for human body chemical reactions that occur when food is digested. Also in the product are trace elements, vitamins.

The fruit has a positive effect on the functioning of the gastrointestinal tract, without causing irritation of the mucous membrane, stimulates the liver, and helps with pancreatitis. It produces a laxative effect, improves the absorption of proteins.

Zucchini helps to remove unnecessary fluids, toxins from the body, lowers cholesterol levels. They are indicated for food poisoning. Also, the product is recommended for consumption with cholecystitis, it relieves bile stasis.

The vitamins found in the vegetable increase immunity and prevent aging. Potassium, magnesium and iron are involved in the prevention of cardiovascular pathologies. Zucchini helps to remove salts and is beneficial for joint diseases.

Recipe piggy bank

Let's get acquainted with interesting, tasty recipes and their step-by-step preparation.

Grocery list:

• zucchini - 1 pc.;
• onion - 1 head;
• egg - 3 pcs.;
• flour - 200 gr.;
• sunflower oil;
• crackers;
• soda - 0.5 tsp;
• salt.

Subsequence:

1. The fruit is passed through a grater with large holes, flour, chopped onion, soda are poured. Knead the dough. Let it sit for 35 minutes.
2. Pour a little oil into the saucepan, heat it and spread the pancakes with a spoon. Fry on both sides for 2 minutes.

Suitable for this dish. diet sauce. Mix natural yogurt, parsley and a clove of garlic, pour over fritters.

Start with brine - stir 2 large tablespoons of vegetable oil, 1 tbsp. l. balsamic vinegar and 1/3 tsp. ground pepper.

Two fruits are chopped into thin circles and covered with marinade. Take it to a cold room for 3 hours. Appetizing circles in brine are ready. Eat with potatoes, bread, buckwheat.

It takes about half an hour to cook. The calorie content of the soup is 35 kcal. It is often brewed for children.

Ingredients:

• young vegetable - 2 pieces;
• broth - 1 liter;
• onion head - 1 pc.;
• flour - 2 tbsp. l.;
• egg white - 1 piece;
• spices;
• ginger;
• apple cider vinegar - 2 tsp;
• salt.

Step by step recipe with photo:

1. Boil vegetables to make broth. You can take carrots, cabbage, mushrooms.
2. Meanwhile, cut the zucchini into cubes and simmer in vinegar for about 10 minutes.
3. Then chopped onion is poured into the saucepan.
4. In another saucepan, flour is heated, then it is sent to the broth.
5. Next, place the squash cubes and boil over low heat until the end (approximately 20 minutes).
6. Boil the eggs, separate the yolk and finely chop.
7. Ginger, herbs are also finely chopped, everything is combined and placed in a saucepan.
8. The soup is boiled for another 5 minutes, then a sample is taken.

Vinegar with ginger in the recipe will not spoil the taste at all, they only add zest and speed up the process of weight loss. 5 minutes before the end, you can put a bay leaf and a dried clove bud.

Zucchini diet soup is tasty, nutritious. You can use chicken broth.

Oatmeal

An interesting dish is prepared in 45 minutes. The calorie content of 100 grams is 50 kcal.

Components:

• chicken breast - 0.5 kg;
• onion- 1 goal;
• fresh fruit - 2 fruits;
• oat flakes - 250 grams;
• water - 1 liter;
• salt.

Recipe:

1. The skin is separated from the chicken, put it in a ladle, add water and put it on the gas to boil.
2. After boiling, crumbled onion and salt are poured.
3. After 10 minutes, the meat is taken out, the vegetable, cereal are immersed in the container and boiled for another 12 minutes. Topped with a slice of butter.

Salad "Olivier"

Cooking takes half an hour. The calorie content of the dish is 120 kilocalories.

List of components:

• carrots - 1 pc.;
• zucchini - 3 pieces;
• chicken fillet- 200 grams;
• canned cucumber - 2 pieces;
• celery - 2 stalks;
• green pea- 1 bank;
• sour cream, mustard for sauce;
• citrus juice - 2 tsp;
• salt.

Sequencing:

1. The main component is washed, the skin is removed and baked in the oven for 20 minutes.
2. At that time, boil the chicken, squeezing lemon juice into the broth.
3. All components are crushed into bars and combined. Sprinkle peas.
4. For the sauce, combine mustard, sour cream, salt and beat with a whisk.

This fresh, interesting version of a diet salad will conquer even gourmets.

In 100 grams, the calorie content is 54.2 kcal.

What do you need:

• zucchini - 2 pcs.;
• carrots - 3 pieces;
• onion - 1 goal;
• tomato paste - 3 tbsp. l;
• eggplant - 1 piece;
• bell pepper - 2 pcs.;
• ghee - 1 tsp;
• salt.

Recipe:

1. Onions are peeled, chopped into medium-sized half rings.
2. The multi-oven is set to the “frying” program, the container is greased and the onion is fried until it becomes golden.
3. Peel the carrots and chop into thin slices.
4. The lid is cut off from the pepper, the seeds are removed and chopped into rings.
5. The products are put on the onion, simmer for 4 minutes.
6. Zucchini and eggplant are washed, they are removed from the skin and chopped into small sticks.
7. Then salt and let stand for a quarter of an hour. During this time, the vegetables will give juice.
8. It is drained, pepper is poured there, put the pasta and placed in a slow cooker.
9. The whole mixture is stirred and the “quenching” program is selected.
10. Prepare 25 minutes.

The prepared dish is covered with fragrant green leaves.

Dish of zucchini, tomato and onion

How to cook:

1.5 kilograms of tomatoes are washed and removed from the top, where the stalk is located. The pulp is taken out with a teaspoon, salt and pepper are poured into the cavity. 0.5 kg of zucchini get rid of the peel, remove the seeds. Crumble into small sticks and pass a little with three chopped onions in sunflower oil.

The components are combined with tomato pulp, stirred. It turned out the filling, which fills all the tomatoes. Grind through a grater 150 grams of hard cheese and distribute it on top.

"Kegs" are cleaned in an oven preheated to 180 ° for half an hour. It is important to wait until the cheese is completely melted.

squash lasagna

Components:

• zucchini - 700 gr.;
• chicken fillet - 350 gr.;
• tomatoes - 2 pcs.;
• mozzarella - 150 gr.;
• cottage cheese - 150 gr.;
• bell pepper - 70 gr.;
• dill - 1 bunch;
• olive oil - 1 tbsp. l.;
• salt;
• seasonings.

Sequencing:

1. The vegetable is washed, the peel is peeled and the seeds are cut out. Shred into thin slices and spread on the bottom of the mold. It is pre-greased.
2. Tomatoes are cut into thin strips and distributed on top.
3. Pre-boiled meat is chopped into slices and placed on top of the tomatoes.
4. The pepper is washed, the core is cut out and crushed into half rings. They are thrown on chicken meat.
5. The next layer is curd mass. Combine cottage cheese with finely chopped dill.
6. Then the vegetable, passed through a grater with large holes, is placed, salted and seasoned.
7. The final layer is cheese, evenly distributed.
8. The container is sent to bake in an oven preheated to 180 degrees for half an hour.

Paste

One zucchini and 1 carrot are divided into long strips on a Korean grater. One onion is crushed into bars and sautéed in oil until golden, pour a pinch of salt and sand, mix.

Vegetables are sautéed separately. Lay in layers on a dish.

Zucchini baked with eggplant

• zucchini - 2 pieces;
• onion - 1 goal;
• eggplant - 2 pieces;
• tomatoes - 3 pcs.;
• bell pepper - 1 pc.;
• salt.

Recipe:

1. Zucchini and eggplant are cut into circles, salted and allowed to stand for half an hour.
2. Prepare the sauce - immerse the oil in a saucepan and fry the finely chopped onion until it is translucent.
3. Put grated tomatoes, chopped pepper, salt.
4. Mugs are sequentially laid out in a baking dish, poured with sauce.
5. At the end, sprinkle with lemon juice and place in the oven to bake.

Zucchini-pineapple salad

Components:

• zucchini - 2 pcs.;
• cheese - 150 grams;
• canned pineapples - 1 can;
• corn - 100 gr.;
• salt.

Step by step recipe:

1. The fruits are washed, chopped into sticks. Pass in oil until softened.
2. Cheese is cut into squares, pineapples - into triangles.
3. In a salad bowl, combine all the ingredients, sprinkle with sweet corn, pour over with oil, salt. Salad ready.

Zucchini soufflé

Components:

• zucchini - 2 pcs.;
• milk - 3 tbsp. l.;
• semolina - 2 tsp;
• egg - 1 pc.;
• butter;
• salt.

Step by step recipe:

1. Vegetables are cut into cubes, stewed in a pan, adding a small amount of water.
2. Then pour milk, semolina, mix.
3. Leave the mass to cool.
4. An egg is beaten in, a slice of butter is put in and the mixture is mashed with a blender.
5. Silicone molds are greased with oil, the dough is laid out in portions and placed in the oven for 20 minutes at a temperature of 180 degrees.

Boats with cottage cheese

Components:

• zucchini - 3 pieces;
• cheese - 100 gr.;
• cottage cheese - 250 gr.;
• onion - 1 head;
• garlic - 2 teeth;
• egg - 1 pc.;
• salt;
• seasonings;
• parsley.

Sequencing:

1. The vegetable is cut lengthwise and the contents are removed.
2. For the filling, cottage cheese is combined with chopped parsley, garlic and an egg. Salt, add seasonings and mix.
3. Fill each piece with the mixture and sprinkle with cheese on top.
4. Place in the oven to bake for 45 minutes at a temperature of 170 degrees.

unusual pizza

This dish is great for a snack.

What will be required:

• zucchini - 2 pcs.;
• milk - 20 ml;
• flour - 5 tbsp. l.;
• low-fat sour cream - 500 ml;
• butter - 50 gr.;
• egg - 1 pc.;
• hard cheese - 153 grams;
• chicken breast - 200 gr.;
• tomato - 1 pc.;
• salt;
• greenery.

Step by step recipe:

1. Boil the chicken.
2. Zucchini is passed through a grater, the mass is salted and left to give juice.
3. Grind with eggs, herbs, pour flour.
4. Grease a baking dish with oil and sprinkle with breadcrumbs.
5. The resulting dough is distributed along the bottom with a layer of 1 cm.
6. Lay out the meat, cut into sticks, mugs of tomato.
7. Grate the cheese and sprinkle it on top.
8. Place in an oven preheated to 180 degrees for half an hour.

Zucchini rolls in the oven

This simple, low-calorie dish will be a real surprise. It is prepared quickly - in just 25 minutes.

Components:

• zucchini - 250 gr.;
• garlic - 1 tooth;
• cottage cheese - 100 grams;
• dill - 1 bunch;
• salt.

Recipe:

1. We wash the fruits, cut into thin slices.
2. Place the strips on a baking sheet lined with parchment.
3. We turn on the oven at 180 degrees.
4. We bake for a quarter of an hour.
5. In the meantime, let's prepare the filling. To do this, finely chop the greens, chop the garlic, combine everything with cottage cheese and salt.
6. We cool the baked plates, distribute the mass over them and carefully roll them into a roll.

Diet squash rolls can be supplemented with meat, rice.

Zucchini casserole

The process will take 1.5 hours. Calorie only 15 kcal.

Components:

• zucchini - 1 kg;
• cabbage - 300 gr.;
• hard cheese - 300 grams;
• garlic - 2 teeth;
• sour cream - 2 tbsp. l.;
• dill - 1 bunch;
• egg - 3 pcs.;
• semolina - 2 tbsp. l.;
• sunflower oil;
• salt.

Recipe:

1. We grind the vegetable through a fine grater, immerse it in a bowl and leave it to stand out unnecessary liquid.
2. We chop the cabbage.
3. Grate the cheese on a coarse grater, pass the cloves through the garlic press.
4. Drain the liquid, put cabbage, cheese, garlic, finely chopped greens, semolina to the vegetable, beat in the eggs. Everything is topped with sour cream.
5. Let the mixture stand so that the cereal swells.
6. Salt a little, a couple of pinches will be enough.
7. We turn on the multicooker on the "baking" mode. Lubricate the container with oil.
8. As soon as the semolina swells and all the liquid is absorbed, we shift the mixture into a bowl. Smooth it out carefully with a spatula.
9. Cooking exactly 1 hour.

We serve a dish of zucchini and cabbage without sauce, so as not to increase the calorie content. You can drink it with ryazhenka. You can also make a casserole of pumpkin and zucchini.

Secrets for cooking diet meals

It is better to choose vegetables with a skin of a dark green hue. The dish must not be heavily salted, otherwise it will be possible to throw it away. Adviсe:

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

Zucchini is a fairly versatile vegetable, and many dishes are cooked with it. Even a gourmet can be surprised with an interesting diet recipe. Light, low-calorie dishes are suitable not only for weight loss, but also for people with gastrointestinal diseases. Here you can see how to cook rolls:

Interesting zucchini recipes from a food blogger

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Diets that include zucchini for weight loss give excellent results due to the special composition of the vegetable. This is one of the lowest-calorie foods that creates a feeling of satiety for several hours and at the same time actively burns fat layers in problem areas on the abdomen, hips, and waist.

Zucchini - composition

For a diet menu, as a rule, low-calorie foods rich in fiber and vitamins are used. The first, like a sponge, cleans dense harmful deposits from the surface of the intestine, and the second supports immunity and gives energy. It is important that a person does not experience excruciating hunger between meals. The chemical composition of zucchini is a set of substances in which you can quickly lose weight and still remain full. It contains a lot of water and dietary fiber. 100 g of vegetables contains:

• proteins - 0.6 g;
• fats - 0.3 g;
• carbohydrates - 4.6 g;
• fiber - 1 g;
• water - 93 g.
• vitamins - B, A, C, D, E, H, K, PP;
• trace elements - manganese, magnesium, calcium, selenium, iron.

Diet on zucchini

The diet is formed based on the basic needs of the body. It can not be deprived of protein, fats, carbohydrates. Otherwise, after 1-2 days, a person will experience lethargy, weakness, and malaise. The zucchini diet for weight loss also includes other products that provide the daily need for vital substances:

• meat or fish of low-fat varieties (boiled or baked);
• low-calorie vegetables (tomato, carrot, cabbage);
• greens (lettuce, onion, dill);
• a small amount of vegetable oil;
• lemons (juice is used for dressing salads).

Many diets do not include salt. But people who constantly add salt to their food find it difficult to change their habits. Food becomes insipid, its unusual taste does not cause a feeling of a healthy appetite. Therefore, you can add a little salt, Provencal herbs, and usual spices to food while observing the squash menu, but the main thing is not to be zealous and not to oversalt the dishes.

Diet on zucchini and cucumbers

What diet regimen gives stunning results in just a week? This is a menu that uses not only zucchini for a diet, but also similar to them in chemical composition cucumbers. They are perfectly combined, contain approximately the same amount of liquid, fiber. The diet will be composed correctly if zucchini for weight loss is alternated with cucumbers. For example:

1. During the second breakfast and afternoon snack, you can drink cucumber, apple and spinach smoothies.
2. The first breakfast, lunch and dinner includes a dish of stewed, baked or raw zucchini.

Zucchini during the diet should be subjected to minimal heat treatment. During stewing or baking, some of the vitamins and nutrients are lost. You can get a lot more benefits from raw zucchini. How to cook zucchini for weight loss so that they remain tasty? If they are the main component of the salad, then they can be soaked in wine vinegar in advance with the addition of sugar and salt in equal proportions.

Zucchini for weight loss - recipes

The process of preparing zucchini for weight loss does not cause any difficulties even for those who do not like to mess around in the kitchen. All products are cheap and available, and some of them grow in the backyard. It must be remembered that the harder the vegetable after heat treatment, the more nutrients it has retained.

Zucchini soup for weight loss

Ingredients:

• fresh zucchini - 3 pieces (young, medium size);
• potatoes - 2 pieces (size - medium);
• vegetable oil - 1 tbsp. spoon (better - olive);
• salt and black pepper powder - to taste.

Cooking

1. Chop potatoes and zucchini into small even cubes and place in an even layer on the bottom of the pan.
2. To fill with water. If you want to cook a thick soup, then the liquid should barely cover the vegetables.
3. Boil foods until soft.
4. Drain the broth into a separate container.
5. Grind vegetables in a blender until puree.
6. Add broth, stir until smooth.
7. Season to taste with salt and pepper, add oil, mix.
8. Bring to a boil and remove from heat. Zucchini puree soup for weight loss should be consumed warm.

Zucchini in the oven for weight loss

Ingredients:

• young zucchini, small in size (it is not necessary to clean them from seeds) - 3 pieces;
• onions - 1 medium-sized head;
• raw chicken eggs - 3 pieces;
• flour (preferably the highest grade) - 3 tbsp. spoons;
• vegetable oil - 1 tbsp. spoon;
• greens (in any quantity);
• salt and pepper - by taste preferences.

Cooking

1. Grind in a blender or grate zucchini and onions on a fine grater. Drain the juice.
2. Boil the chicken egg and chop into the resulting vegetable mass.
3. Add the remaining 2 raw chicken eggs, greens (parsley, dill, cilantro - any according to preference), flour, a pinch of pepper powder and salt to the mixture.
4. Spread the vegetables on a baking sheet previously greased with oil.
5. Bake in the oven for 40-45 minutes. You can modify the dish by preparing stewed zucchini for weight loss (cut into cubes and sprinkle with grated cheese on top).

Smoothie with zucchini for weight loss

Ingredients:

• small young zucchini - 1 piece (you can not peel it from the core);
• lemon juice(squeeze from half a lemon);
• fresh dill - 1 teaspoon;
• juniper berries - 2 pieces (can be replaced with other fruits).

Cooking

1. Grind vegetable marrow and other products thoroughly in a blender.
2. You can add your favorite herbs and seasonings to taste (in small quantities).

Zucchini salad for weight loss

Raw zucchini salad for weight loss is easy to prepare.

Ingredients:

• a young, small-sized vegetable (zucchini for weight loss can not be peeled if it is soft and thin) -1 piece;
• fresh tomatoes, medium size - 4 pieces;
• vegetable oil (preferably olive) - 2 tbsp. spoons;
• garlic cloves - 3-4 pieces;
• greens to taste;
• some salt.

Cooking

1. Rinse the zucchini, cut off the stalk and, if necessary, peel.
2. Cut into thin rings or half rings, put under oppression for half an hour.
3. Drain the resulting juice.
4. Finely chop the greens and chop the tomatoes.
5. Add salt to taste, mix all ingredients.
6. Heat the oil over a fire and add 3-4 cloves of minced garlic to it.
7. Pour vegetables with oily liquid and let the salad brew (diet recipes from zucchini for weight loss include grated garlic, which is added to the already chilled oil).

Zucchini pancakes for weight loss

Ingredients:

• fresh young zucchini - 1 kg;
• head of onion - 1 piece;
• raw chicken eggs - 2-3 pieces;
• medium-sized carrots - 2 pieces;
• spices - according to taste preferences.

Cooking

1. Peel the vegetable from the green skin and, if necessary, from the seeds.
2. Grate zucchini on a coarse grater.
3. Leave for 10 minutes and after this time drain the juice that has come out.
4. Wash carrots, peel.
5. Grate the carrot on a coarse grater.
6. Cut the onion into small cubes.
7. Combine vegetables into one mass.
8. Beat eggs into the mixture, add spices.
9. Lubricate a baking sheet with vegetable oil and heat in the oven.
10. Form fritters and place on a baking sheet.
11. Bake in the oven on medium heat for 15-20 minutes.

Vegetable stew with zucchini for weight loss

This is the dish when zucchini can be combined with different vegetables to taste during a diet.

Ingredients:

• young zucchini with green skin - 3 pieces;
• fresh bell pepper (preferably red) - 2 pieces;
• fresh medium carrots - 2 pieces;
• medium-sized onion - 1 head;
• fresh medium-sized tomatoes - 4 pieces;
• greens (parsley, dill) - to taste;
• a pinch of salt and a little black pepper powder;
• vegetable oil (preferably olive oil).

Cooking

1. Fry onions and carrots in vegetable oil until golden brown.
2. Add chopped or diced peppers.
3. Pour zucchini cut into small cubes (they are previously peeled).
4. Juice will come out of the zucchini. Vegetables continue to stew until the volume of liquid decreases by 2 times. Then 4 peeled tomatoes are added to them (they need to be poured over with boiling water - then the skin is easily removed).
5. Add salt and pepper to taste.
6. Sprinkle with herbs.

Jul 29, 2017 Olga

Vegetables are the main source of healthy food, and calorie-controlled recipes form the basis of a healthy diet.

Diet zucchini dish for the holiday

Oven-baked chicken is a win-win option for a hot dish for any banquet. And with zucchini in sour cream sauce, such a dish will be even more desirable, because it is so tender and tasty that you will lick your fingers!

Ingredients

• Chicken breast - 0.8 kg;
• Young zucchini - 1 kg;
• Onion turnip - 130 g;
• Mayonnaise "Calve Light" - 40 g;
• Sour cream - 10% - 40 g;
• Garlic salt - to taste;
• Grain mustard - 5 g.

How to cook diet zucchini in the oven

1. Cut the breast into portions. We clean the onion and chop finely in half rings.
2. For this recipe, you need to take thin green zucchini, since we will cut them into circles 10 mm thick. If you took a large zucchini, and after cleaning and slicing you get large rings, then just cut each ring into 4 parts.
3. We're preparing the sauce. Mix sour cream with mayonnaise and mustard, add garlic salt to taste, mix everything.
4. In a deep bowl, combine the chicken, onion and zucchini together, pour them with sauce, mix and put in the refrigerator for 2 hours to soak.
5. After 120 minutes, turn on the oven for heating (190 ° C), put the chicken with zucchini in a refractory form and send the dish to the oven for 40 minutes.
6. If desired, 10 minutes before the end of cooking, you can sprinkle the casserole with grated cheese, but in this case the calorie content of the dish will increase.

You can find even more diet recipes with zucchini on our website:

Diet pancakes from zucchini in the oven

Such pancakes can be safely called cutlets, because they are prepared without flour and, moreover, baked in the oven. The incomparable taste, the delicate texture of the flatbreads, the quick preparation and the mind-blowing sauce are guaranteed to make you a fan of this dish.

Ingredients

• Green zucchini - 2 pcs;
• Selected chicken eggs - 3 pcs;
• Carrot - 120 g;
• Bulb - 130 g;
• Salt - to taste;
• Classic yogurt 0% - 0.1 kg;
• Assorted greens - ½ a small bunch;
• Pickled cucumber - 1 pc;
• Garlic clove - 10 g.

1. Before starting cooking, we immediately turn on the oven to heat up to 185 ° C, since the dough is made very quickly, and the pancakes must be sent immediately to the already hot oven so that the dough does not have time to become watery.
2. We also prepare the baking dish in advance. Line a baking sheet with parchment paper and brush the paper on top with a thin layer of oil.
3. Now let's move on to the test. Three peeled zucchini and carrots on a grater, add and squeeze the juice from the vegetable mass.
4. Chop the onion into very small cubes and add to the rest of the vegetables, where you should also beat in the eggs and add a little more salt to taste. Mix everything quickly and spread the pancakes on parchment with a spoon.
5. We send the baking sheet to the oven for 20 minutes, and at this time we will prepare the sauce.
6. Grind all greens, pickled cucumber and garlic in a blender until smooth, add yogurt. Whisk everything again and the sauce is ready.

You can cook pancakes for this sauce according to any recipe. And you can get acquainted with different options for zucchini cakes in this pancake selection from "Your Cook":

Diet zucchini with garlic in the oven

If you are an avid gardener, and you have zucchini safely stored at home all winter, then you can please yourself and your loved ones with this delicious and very simple snack at any time of the year.

Ingredients

• Medium-sized green zucchini - 3 pcs;
• Classic yogurt 0% - 200 ml;
• Garlic - 2 cloves;
• Low-fat cheese - 70 g;
• Any greens - 1 bunch;
• Salt - to taste.

How to cook diet zucchini in the oven

1. Without peeling the thin skin, cut the zucchini after washing into circles 1 cm thick and place them on a tray lined with baking paper.
2. Separately, mix grated cheese with yogurt and grated garlic in a bowl, after which we generously grease the zucchini with the resulting mass.
3. In the oven preheated to 185 ° C, remove the baking sheet for 15-20 minutes, until the zucchini becomes soft, and the cheese and cream “hat” becomes appetizingly ruddy.

I already wrote a recipe for zucchini pancakes, but today I will tell you what other “culinary masterpieces” can be made from ordinary zucchini. Why culinary masterpieces? Because they turn out to be incredibly tasty and at the same time contain a minimum of calories, which we love to count.

Zucchini is generally a versatile vegetable that can be fried, baked, and boiled. And let me remind you again, it is a useful product in the diet of losing weight. Therefore, I decided to tell you in more detail what else can be prepared from this vegetable.

Zucchini stew

Diet porridge with zucchini

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

Diet soup with zucchini

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

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

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

Material source: http://minys-kg.ru/2014/07/dieticheskie-blyuda-iz-kabachkov/

Salads

Salads are prepared from both raw zucchini and stewed ones.

Warm zucchini salad with tomatoes

For its preparation you need:

• One zucchini;
• Basil;
• Homemade cheese. You can also cottage cheese, only with a fat content of up to 5%;
• 200 g of tomatoes;
• Lemon juice, sea salt, garlic.

A young zucchini is cut into rings and baked in the oven, sprinkled with lemon juice. Cheese is rubbed with herbs and garlic, tomatoes are cut and mixed with already baked zucchini. Topped with cheese.

This dish can be attributed to the Mediterranean, and Mediterranean cuisine does not harm the figure, but it gives a “sea” of health.

Olivie

It can also be dietary, but at the same time quite festive and tasty. For cooking, you need one larger zucchini and one carrot, as well as several salted gherkins, chicken breast (ham is also suitable), celery roots (100 g) and frozen peas (200 g).

For “mayonnaise”, both the most low-fat sour cream and yogurt without additives (150 g), dry mustard, pepper and salt are used. Everything is mixed and whipped (you can use a blender), hidden in the refrigerator. Meanwhile, the zucchini is cut into checkers and baked in the oven. Add peas and other vegetables. The breast is boiled with lemon juice and also cut. Everything is seasoned with mayonnaise.

Material source: http://diet-log.ru/dieticheskie-blyuda-iz-kabachkov/

Zucchini caviar with a diet

Many people love zucchini caviar, but they are too lazy to cook it on their own and buy it ready-made in jars. During the diet, it is better not to do this, since the caviar in jars is quite high-calorie and contains preservatives and other substances of little use. Therefore, it is best to cook it yourself.

Ingredients:

• zucchini - 4 pcs.;
• carrots - 2 pcs.;
• onions - 2 pcs.;
• tomatoes - 3 pcs.;
• garlic - 3-4 cloves;
• vegetable oil - for frying.

Cooking

Wash all vegetables. Bake the zucchini in the oven. Peel the onions and carrots, chop finely and send to fry over low heat. Pour boiling water over the tomatoes, remove the skin and also cut into small pieces. Add to vegetables along with minced garlic.

Stew everything together for about 10 minutes, then transfer the vegetables from the pan along with the zucchini to a blender and mix until smooth. Transfer the caviar to the pan and put on a small fire to evaporate the excess liquid. The finished dish can be eaten immediately or stored in the refrigerator for several days, or you can roll it into jars and eat this wonderful summer caviar in winter.

Braised zucchini with rice

Using zucchini for weight loss, you want the dishes from them to turn out not only tasty, but also satisfying. This is the option for a light lunch or dinner, and we offer you.

Ingredients:

• zucchini - 2 pcs.;
• onion - 1 pc.;
• carrots - 1 pc.;
• rice - ½ st.;
• salt, garlic, herbs - to taste.

Cooking

Wash the zucchini, remove the skin from them and cut into cubes. Put the vegetables in a saucepan, cover and simmer for about 10-15 minutes. At the same time, you do not need to add water, the zucchini should start up their juice.

In the meantime, peel and chop the onion finely, and grate the carrots on a coarse grater. Send vegetables along with rice to a pot with zucchini and simmer everything together until the rice is cooked. At the end, add your favorite herbs, pre-chopped garlic and other spices that you like. Eat the dish chilled. If desired, you can add a few tomatoes during the cooking process.

Material source: http://womanadvice.ru/kabachkovaya-dieta-dlya-pohudeniya

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Zucchini dishes are not only tasty, but also incredibly healthy, easy food. There are many interesting dishes from this vegetable, which are ideal for those who follow their figure and want to lose a few extra pounds.

Useful properties of zucchini

Zucchini is a storehouse of substances useful for the human body, which should be discussed separately:

1. This product is very satisfying, and all due to the fact that it consists of fibers that can turn into a gel and fill the stomach;
2. Also, zucchini fibers, like a scrub, clean the intestines well, and this reduces the risk of oncology of the gastrointestinal tract to zero;
3. Eliminates the problem of constipation and disruption of the intestines;
4. Thanks to the fiber in zucchini, the body is cleansed of toxins and toxins;
5. Fiber regulates blood sugar;
6. Zucchini contains vitamin C, manganese, potassium, folic acid and other useful substances;
7. Zucchini is an ideal vegetable for people suffering from allergies.

diet recipes

In order for zucchini to really have a positive effect during the diet, you need to buy them only fresh and ripe, and season them only with natural ingredients.

Soup

Cooking a dietary soup will take no more than 30 minutes, the calorie content for one small portion will be only 35 kcal.

How to cook:

1. The first step is to boil the vegetables to get a vegetable broth (for example, from carrots and celery or mushrooms);
2. While the broth is being prepared, cut the zucchini and stew them in apple cider vinegar (about 10 minutes), then add the diced onion to the pan;
3. In a separate pan, heat the flour, then pour it into the broth, send it there vegetable stew, cook everything over low heat until tender (about 15 minutes);
4. While the soup is cooking, boil the egg, separate the yolk, chop it finely, also finely chop the fresh ginger and herbs, mix everything and pour into the soup.

The soup must be insisted for about 5 minutes, after which it can be served at the table. Apple cider vinegar and ginger will enhance the effect of weight loss.

Oatmeal

This dish takes about 40 minutes to prepare. Calorie content per serving will not exceed 50 kcal.

Cooking method:

1. Separate the skin from the meat, put the broth out of it;
2. As soon as the water boils, add chopped onion to it (you can cut it in any way);
3. After 10 minutes, remove the meat from the broth and add chopped zucchini oatmeal into it, cook for another 10 minutes;
4. At the end, you can add any natural spice to taste, for example, ground pepper.

Salad "Olivier"

Cooking will take 30 minutes, the calorie content of this type of "Olivier" is no more than 120 kcal per 100 gr.

Step by step recipe:

1. Wash the zucchini, peel and bake for 20 minutes;
2. While the zucchini is baking, boil the chicken breast by adding lemon juice to the water;
3. Ready-made zucchini, as well as meat, cucumbers, fresh carrots and celery, cut and mix, add peas;
4. Prepare dressing: mix mustard with low-fat sour cream (salt and pepper if desired), mix with a fork or mixer, add to vegetables.

Pancakes from zucchini cooked in a pan

Cooking time - 30 min. Calorie content per 100 gr - about 100 kcal.

Step by step recipe:

Dishes cooked in the oven

Simple zucchini can be a real holiday delicacy when cooked in the oven.

rolls

Cooking time - 25 minutes, calorie rolls with cottage cheese - 100 kcal per 100 gr.

How to cook:

1. Zucchini must be washed, they do not need to be peeled, you just need to cut them lengthwise into thin slices;
2. Put the resulting plates on a baking sheet lined with parchment paper, put in a preheated oven (180 °) for 10 minutes;
3. In the meantime, it is necessary to prepare the filling: chop the greens, chop the garlic, mix it all with cottage cheese and salt;
4. Baked zucchini must be cooled slightly, then filled with curd mass (about 1 tsp per plate), and then twisted into rolls.

Zucchini in the oven with sour cream sauce

Zucchini in sour cream sauce will be ready in 40 minutes, and the calorie content of the dish will be about 150 kcal per 100 g.

Step by step preparation:

1. Turn on the oven to heat up to 220 °;
2. While the oven is preheating, the zucchini must be cut into slices 1 cm thick;
3. Chop the greens, season it with vegetable oil, salt and pepper, then mix the zucchini themselves well in this mixture;
4. Put the zucchini on a baking sheet and put in the oven to bake (about 20 minutes);
5. In the meantime cook sour cream sauce: finely grate cheese, mix with sour cream, add chopped herbs;
6. Pour half-cooked zucchini with sauce, leave in the oven until the sauce is browned;
7. Remove the finished dish from the oven and season with chopped garlic and dill sprigs on top.

Cooking in a multicooker

It is known that any dish from a slow cooker turns out to be less high-calorie than usual, even if it is not dietary at all. And if, following a diet, periodically cook zucchini dishes in it, in this case you can really reduce your weight and improve your body.

Vegetable stew

The cooking time of this dish in a slow cooker is 45 minutes, the calorie content of zucchini with vegetables will be about 98 kcal per 100 g.

How to cook:

1. It’s worth starting with carrots and onions, which need to be peeled and chopped, then put in a multicooker bowl, add vegetable oil and fry them in the “Frying” mode for 10 minutes;
2. In the meantime, it is necessary to prepare the zucchini itself (cut in random order), as well as bell pepper and chili pepper: both must be carefully cleaned from stones, cut into small strips and after 10 minutes added to the slow cooker, then transfer the device to "Extinguishing" mode and cook for another 10 minutes;
3. While the vegetables are being prepared, it is necessary to peel and cut the tomatoes into small cubes (the skin can be removed or left as desired), then (at the signal of the multicooker) put them in a bowl, salt the vegetables, pepper, mix thoroughly and leave to stew for another 10 minutes;
4. Crush or finely chop the garlic cloves, when the machine beeps, add it to the cooked vegetables and cover. Leave the vegetables to "approach" for 5-10 minutes in the switched off multicooker.

Casserole

The casserole cooks in about 1 hour 30 minutes in total. Calorie content in 100 gr of a dish is about 15 kcal.

How to cook zucchini casserole (step by step):

1. Grind the zucchini on a fine grater and transfer to a separate bowl, leave it for the excess juice to flow out;
2. While the zucchini is being prepared, it is necessary to grate the cheese on a coarse grater, and pass the garlic through a press;
3. Drain the released juice from the zucchini, put cheese, garlic, finely chopped greens on them, beat out three eggs, add semolina, season all this with low-fat sour cream;
4. Leave the resulting mass to infuse, as the semolina should swell (about 15 minutes);
5. The resulting mass can be salted, but only a little, since the cheese itself is salty, so sometimes you can do without salt;
6. While the semolina swells, it is necessary to turn on the multicooker in the "Baking" mode and grease the bowl with vegetable oil;
7. When the future casserole is ready (there should be no excess liquid in it, the semolina should swell well), it can be laid out in the multicooker bowl, gently leveling it;
8. Zucchini casserole in a slow cooker cooks for exactly 1 hour in the “Baking” mode;
9. The finished casserole is served without any sauces and dressings, so as not to increase the calorie content of the dish. You can use it with kefir.

Bon appetit!

Young zucchini can, without exaggeration, be considered a natural medicine. Their pulp has not only proteins and carbohydrates, but also carotene, B vitamins, ascorbic acid, pectins, mineral salts of magnesium, calcium, potassium and iron. It is due to the small amount of fiber in the composition of zucchini that they are considered dietary.. They are very low in calories, containing only 20 kcal per 100 g.

The use of zucchini in cooking

Often housewives give heat treatment to zucchini, they are fried, stewed, marinated, used in salads, used as a side dish for fish and meat dishes. This vegetable is even used for compotes with the addition of cherry plum, in which case the zucchini becomes delicate in taste, similar to pineapples. Therefore, it makes sense to consider quick and tasty dishes using zucchini for.

Zucchini pancakes

Dietary nutrition is healthy and correct, which is even recommended by doctors for many. We can cook zucchini pancakes regularly, it will be not only useful, but also delicious! Moreover, the calorie content of such a dish is approximately two times lower than in conventional counterparts. Moreover, they can be included in the diet of a small child, however, if the sauce is not present in the recipe, then it is better to change it to low-fat sour cream.

Pancakes without flour

To prepare this dish you will need:

• 2 eggs;
• 2 zucchini;
• carrot;
• salt.

For sauce:

• natural yogurt or sour cream;
• cucumber (lightly salted, fresh, pickled - any);
• dill, parsley, coriander;
• salt optional;
• spices for piquancy;
• garlic.

Let's start cooking:

• Preheat oven to 180 C.
• While the oven is heating, wash and peel the vegetables.
• Grate the zucchini and carrots on a medium grater, cut the onion into cubes.
• Pour the vegetables into a bowl, beat in the eggs and salt.
• We cover the baking sheet with parchment, spread the pancakes with a spoon.
• Bake in the oven for 20 minutes.

During this time, we can prepare the sauce:

• We rub the garlic on a fine grater or just crush it, add it to finely chopped greens. We rub the cucumber on a fine grater. Next, mix with sour cream, add salt and all kinds of spices to taste.

Unusual pancakes from zucchini and salmon

For this dish you will need:

• 3 zucchini;
• one salmon fillet;
• whole milk;
• corn flour;
• grated cheese;
• lemon;
• salt, nutmeg if desired, pepper.

Let's start the task:

• We cut our zucchini into thin circles, blanch a little in boiling water and put it in a colander, let the water drain.
• It is necessary to cook the sauce on cornmeal (60 gr.) And milk (500 ml). Throw in pepper, salt and nutmeg as desired.
• Boil the salmon fillet.
• Preheat oven to 180 C.
• Lay out on a sheet

Fritters with a little vegetable oil

Waking up in the morning before work or before any urgent business, you remember that there is nothing in the refrigerator, and there is catastrophically little time for cooking. In this case, it would be a great idea to cook low-calorie zucchini pancakes, and through conventional frying in a pan. True, there are some secrets here. First of all, start preparing the dough. To do this, you need the following ingredients:

• 1 kg of zucchini;
• 2 chicken eggs;
• olive oil;
• 0.5 st. l mayonnaise;
• 1 fresh tomato;
• 1 onion;
• Spices.

In this variation of cooking, it is better to give preference not to carrots as an additional product, but tomato, as it is more juicy. Chop zucchini and onion. Remove all seeds from the tomato and cut into small pieces. Next, mix all the ingredients thoroughly and we get the dough of zucchini fritters. After that, we proceed directly to frying. To cook pancakes with a small amount of oil, you must first heat the pan well, then grease it with olive oil. Do not pour oil into the pan, as it may result in an overabundance: lubricate with a special brush. In this case, you need to fry on both sides.

Soup

Do not deny yourself the pleasure of trying diet dishes from cabbage and zucchini. To do this, take a small head of white cabbage, one zucchini, carrot, radish; half a glass of low-fat kefir; oregano, salt, marjoram, garlic.

Next you need to grate all the vegetables on a coarse or medium grater and pour cold water. Boil until done. Add spices and garlic to kefir. When you serve the soup, put a spoonful of kefir in each serving.

Vegetable stew

Zucchini goes well with eggplant, so a diet dish of zucchini, eggplant and other vegetables tastes good too. To prepare such a simple dish as stew, you need to take equally the main ingredients: eggplant and zucchini, then the rest of the vegetables will make up about half of their total volume.

Wash all vegetables, cut onions, carrots, peppers, tomatoes. If you have young zucchini and eggplant, you can not peel them. Cut into cubes about 1.5 cm. You can add a couple of cloves of garlic if you like.

Put the vegetables in a pan or pan, fry in sunflower oil. After a while, you can add a little water if necessary. cover and simmer until fully cooked. Cooking time about an hour. Add salt and garlic 20 minutes before completion. Based on this recipe, you can change the ingredients, add other vegetables, such as a tomato, and cook different dietary squash dishes, in fact.

Tomatoes stuffed with zucchini

To prepare this dish you will need the following ingredients:

• tomatoes - 1 kg;
• onion - 2 pcs. (medium);
• zucchini - 0.5 kg;
• sunflower oil;
• melted butter;
• cheese - 100 g;
• pepper;
• salt.

Wash the tomatoes, cut off the top from the side of the stalk. Scoop out all the pulp with a teaspoon. Pepper and salt the tomatoes.

Minced meat is preparing: peel the zucchini from seeds and skins, cut into small cubes and fry in vegetable oil. Add salt, pepper to taste and fried onions. Stuff the tomatoes with minced meat, sprinkle with grated cheese and add a little melted butter. After that, place the blanks in the oven for baking for 20-25 minutes.

The finished appetizer will acquire a piquant taste if you pour it with sour cream and use it as an addition to any dishes. Although you can eat just like that. It will still be delicious!

Zucchini cutlets with minced chicken

This recipe is often used by girls who are losing weight according to Dukan. Cutlets are not only tasty, but also dietary! They can be prepared for both lunch and dinner. The main motto of this dish is tasty and healthy.

Ingredients:

• 2 zucchini;
• 100 g minced chicken;
• 1 egg;
• 2 cloves of garlic;
• spices to taste (black pepper, dry onion, salt).

Description of preparation:

• Wash the zucchini and grate on a coarse grater, then squeeze the whole mass as it should.
• In the mass that turned out, add minced meat, egg and spices, mix.
• Take minced meat in kuru, squeeze out the rest of the liquid again.
• Next, try to form medium-sized cutlets.
• It is better to fry in a hot frying pan on both sides.
• At the end, simmer there for 10 minutes, under the lid, adding some water.

You can do without starch. If you are not sure that they will hold, you can add 1 tbsp. l flour or cornstarch.

Oven baked zucchini with sour cream

This recipe is very simple, nothing more, only healthy and healthy food with a minimum of calories!

Ingredients:

• 2-3 zucchini;
• 1 head of garlic;
• 1 glass of sour cream;
• Spices to taste.

Let's start cooking:

• Wash the zucchini and pat dry. Cut them lengthwise and put them on a baking sheet or a special baking dish with the center up. Grate and salt to taste.
• In a separate bowl, mix sour cream and chopped garlic. Add salt to taste. Pour the resulting sauce over the zucchini and put in the oven for 30-40 minutes to bake.
• Ready! Serve with your favorite side dish and enjoy a healthy lunch or dinner!

Diet meals from zucchini can be consumed on almost any low-calorie diet. If you adhere to separate nutrition systems, a diet by blood type, or are allergic to certain food products Before introducing new dishes into your diet, consult with a specialist. In any case, to prepare "weight loss food" you will need a double boiler, a grill, and a set of convenient dishes with a non-sticky coating. Do not forget that zucchini must be fresh, and all seasonings used must be of natural origin.

Dietary first courses from zucchini

"Noodles" (serves 4)

Required: 1 medium-sized zucchini, 1 carrot, 100 g of celery root, cut into strips, herbs, natural yogurt, sea salt.

Grate the zucchini into long strips in the form of "noodles". Put the vegetables in a five-liter saucepan, cover with running water, boil until soft. Add some greens and a spoonful of natural yogurt to the plate. The same soup can be cooked on the broth of 1-2 chicken breasts. First, boil the meat, then boil the vegetables in this broth, and in the “final” add the diced chicken breasts.

Cream soup (serves 4)

You will need: 1 large zucchini, 1 carrot, 2 tomatoes, 1 bell pepper, oregano, 100 g grated Parmesan cheese on a coarse grater.

Cut vegetables and boil in 3 liters of water. Let the dish cool slightly, grind with a blender, season with 1 teaspoon of oregano. Then pour the soup into a glass heat-resistant serving dish for microwave oven(pot or plate), sprinkle each serving with cheese and heat for 1-2 minutes at 600 watts. Serve when the cheese has cooled down a bit.

Mushroom soup with zucchini (serves 4)

Required: 200 g chopped champignons, 100 g sliced ​​zucchini, 3 tablespoons boiled brown rice, 1 tablespoon low-fat sour cream or Greek yogurt per plate, 1 onion, 1 tablespoon olive oil

Saute onions, zucchini and carrots in oil for 2-3 minutes. Then add mushrooms, fry for 1 more minute. Pour 4 liters of water, cook until tender, add boiled rice. Put chopped greens and 1 tablespoon of yogurt in a plate. Can be served with dietary croutons or finely broken bread.

Dietary main dishes from zucchini

Rings stuffed with chicken breasts

You will need: 1 large zucchini, 600 g minced chicken breasts, 1 onion, minced and fried in 1 tablespoon olive oil, baking parchment, a mixture of 2 teaspoons olive oil and 1 teaspoon lemon juice, a mixture of seasonings " 5 peppers "or any seasoning for cutlets.

Cut the zucchini into rings, carefully remove the seeds and core with a small spoon. Spread the rings on a baking sheet on paper, heat the oven to 180 degrees. Mix the fried onion with minced chicken and add seasoning. Gently place 2 tablespoons of minced meat in the middle of each zucchini. Drizzle with a mixture of oil and lemon juice and bake for 30-40 minutes until tender. Periodically, you can sprinkle with an oil-lemon mixture. Serve with low-fat yogurt sauce or soy sauce.

Saute

1 large zucchini, 1 red onion, 100 g chopped mushrooms, 100 g green beans, 1 ear of milky corn or 6 mini-cobs, or 4 tablespoons of boiled brown rice. Seasoning for vegetables with rosemary and oregano, olive oil for sauteing.

Cut the zucchini and saute with onions and mushrooms for 3 minutes. Cook corn in a double boiler separately - 20 minutes at maximum power, or 10 if the cobs are small. Add the rest of the vegetables and rice, add water and simmer until tender. If you want to speed up the preparation of the dish, pre-cook the zucchini in a double boiler for 10 minutes and do not fry. The finished dish can be salted before serving.

1 large zucchini and 1 large onion, 1 cup wholemeal flour, 3 eggs, soda slaked with lemon juice, half a teaspoon, cutlet seasoning, yogurt to serve together, low-calorie breading or a little regular breadcrumbs mixed with bran powder . 1 tablespoon olive oil for frying.

Knead the dough from zucchini, onions, flour, eggs and soda. Blind pancakes, put on the middle bowl of a double boiler and cook for 10 minutes. Heat the oil, then quickly fry the pancakes on both sides until a light golden crust is obtained, put on a sheet of parchment to let the oil drain. Serve with natural yoghurt.

Warm salad with homemade cheese

1 large zucchini, 200 g homemade cheese or grained cottage cheese up to 5% fat, 200 g of tomatoes, basil, garlic, lemon juice, sea salt.

Cut the zucchini into circles, salt, put on a baking sheet covered with parchment, sprinkle with lemon juice and bake until tender. Grind a clove of garlic with cottage cheese and basil, chop the tomatoes, add warm zucchini, season with cottage cheese dressing, salt, if necessary, a little more.

Vegetable salad with garlic butter

1 large zucchini, tomatoes, 400 grams, cilantro, dill, garlic, lemon juice, ground black pepper, 2 tablespoons of olive oil.

Cut the zucchini into rings, salt, pepper, and put under oppression for 20-30 minutes. Drain the juice, mix the vegetable with chopped herbs and tomatoes, heat the oil in a non-stick frying pan, squeeze the garlic in there, hold on the fire for 1 minute. Turn off, cool, season the salad.

Olivier squash

For salad: 1 large zucchini, 1 carrot, 2-3 salted gherkins, 100 g celery root, 400 g chicken breast, or, in extreme cases, chicken ham, 200 g of frozen green peas.

For the sauce: half a cup of low-fat sour cream, 1 dessert spoon of mustard powder, salt, ground black pepper.

First, mix the components for the sauce in a ceramic bowl, beat, put in the refrigerator for a couple of hours. Then boil all the vegetables, except for the zucchini. It, cut into cubes, spread out on a baking sheet, and bake until tender. Peas can be either boiled in a separate bowl or cooked in the microwave. Chicken breast will be tastier if you cook it in a double boiler, after pouring it with lemon juice. Cool all the components of the salad, mix, season with sour cream and mustard sauce.

Zucchini with marinade

1-2 fresh young zucchini, 1 tablespoon "black" balsamic vinegar, 2 tablespoons olive oil, a little black pepper.

Cut the zucchini as thinly as possible, mix the sauce from the rest of the ingredients. Then just pour the sauce over the vegetables on the plate, mix and marinate in the refrigerator, in the general compartment, for 2-3 hours.

"Pesto"

400 g of zucchini, tomatoes and green string beans. 1 tablespoon pine nuts, 2 tablespoons lemon juice, 1 tablespoon olive oil, basil, low-fat parmesan cheese for sprinkling (if not found, take 9-17% oltermani or any other lactose-free low-fat cheese).

Cut zucchini, tomatoes and beans, leave in a salad bowl. Pine nuts grind with basil, oil and lemon juice, preferably in a wooden or ceramic mortar, using a pestle. Season vegetables with sauce, sprinkle with grated cheese. For this salad, small young zucchini are taken, no larger than large cucumbers.

1/2 pack of Greek dried olives or 1/2 can of olives, frozen or fresh baby zucchini, a can of tuna in its own juice, 1 tbsp olive oil, dried oregano.

Mix all the ingredients in a deep salad bowl, you can also add a little black pepper and lemon juice to the olive oil sauce. You can make this salad with tuna carpaccio, or with slices of smoked fish, but this is not about a diet.

Salad of Protasov diet lovers

350 g of zucchini and cucumbers, half a glass of kefir up to 5% fat, ground black pepper, salt, dill to taste.

Zucchini is either slightly stewed in water (by the way, a violation of Protasov's diet), or left fresh and chopped together with cucumbers as finely as possible. You can use a large grater and grate vegetables on it. Season the salad with kefir, add pepper, salt and dill to taste.

Salad with soy sauce

Dried cabbage "Shibuki", 1 pack, i.e. 5 g. 1 medium young zucchini, 200 g of ordinary white cabbage, 1 large sweet red bell pepper, soy sauce, 1 dessert spoon of sesame oil (optional).

Chop all the vegetables, crumble the shibuki cabbage with your hands, and sprinkle vegetable slices on it, season with soy sauce, put in the refrigerator for 20-30 minutes before serving.

"Lunch" salad with poached zucchini

1 large zucchini, 200 g of mushrooms, 200 g of chicken breast, lettuce, any, 200 g of cherry tomatoes, a little basil and oregano, you can dry it, 1 tablespoon of olive oil.

Boil chicken breast and mushrooms. Boil the zucchini in water, or steam it. Grind tomatoes and lettuce leaves, cool and chop the rest of the ingredients, mix, sprinkle with seasonings, season with a tablespoon of olive oil.

Salad with nutmeg sauce

For the sauce: 200 g broccoli, a quarter teaspoon of nutmeg, 1 tablespoon of coconut (or butter) oil.

For salad: 1 large zucchini, some cherry tomatoes, red onion (optional).

Steam the zucchini, cut into cubes and chop. Cut the remaining vegetables as usual for a salad. Boil the broccoli, mash it together with butter and nutmeg and season the zucchini with this mixture.

Avocado salad

2 large avocados, 1 bell pepper, 1 zucchini, 300 g boiled chicken breast, 200-300 g tomatoes, green salad of your choice, dill, oregano, lemon juice, garlic.

Peel the avocado, chop into puree, add lemon juice and garlic, beat until smooth. Cut the chicken into cubes, chop the vegetables, mix everything, season with avocado paste.

Zucchini and daikon salad

Equal parts zucchini and daikon, juice of 1 lemon, bunch of cilantro, sesame or olive oil, and ground black pepper if desired.

Mix ground black pepper, cilantro and oil into a homogeneous green mass, grate zucchini and daikon. If desired, you can season this salad with soy sauce additionally.

"Spring" with zucchini

4 eggs, half a glass of sour cream, green onions, fresh zucchini, a bunch of radishes, 1 cucumber.

Boil eggs and crush with sour cream and green onions, salt and pepper. Chop zucchini, radish and cucumber, and season with sour cream sauce.

See also recipes with step by step photos:

Velvety zucchini soup
Zucchini and carrot pancakes
Pork with cucumbers, zucchini and carrots
Vegetable soup with zucchini and beans

Video recipes for dietary zucchini dishes

Especially for Your-Diet.ru - fitness trainer Elena Selivanova.

Zucchini contains many vitamins, but at the same time it has practically no calories. This product is often used to prevent obesity. However, when fried, such a vegetable loses almost all useful properties. Therefore, it is better to boil zucchini, stew and cook in their own juice.

Stuffed zucchini

Ingredients: - zucchini - 2 pieces; - champignons - 200 grams; - rice - 200 grams; - carrots - 1 piece; - low-calorie cheese - 100 grams; - egg - 1 piece; - basil, ground black pepper, garlic - to taste. A large zucchini must be cut across into several parts, 5-6 cm each. From the resulting pieces, the core should be removed, while leaving the bottom so that small cups come out. Next, you need to mix grated cheese, chopped mushrooms, finely chopped carrots, rice, basil, pepper and garlic. So that the products do not go to waste, you can also use the pulp taken from the zucchini in the recipe, adding it to these ingredients. The resulting minced vegetable must be passed through a meat grinder, put it in cups of zucchini and pour a beaten egg on top. The oven must be preheated to 180°C. The dish should be baked in a mold greased with olive oil for 20-30 minutes. It is better not to peel the zucchini before cooking, as the peel of this vegetable contains many useful substances.

Zucchini ragout

Ingredients: - zucchini - 1 piece; - eggplant - 1 piece; - carrots - 1 piece; - Bulgarian pepper - 1 piece; - onion - 1 head; - tomatoes (can be replaced with natural tomato juice) - 2 pieces; - rye flour - 1 tablespoon; - oil (olive) - 1 tablespoon; - herbs, black ground pepper, salt - to taste. It is necessary to cut the zucchini into large cubes, and chop the onion, pepper, eggplant and carrot. These ingredients should be put in a saucepan, pour a little water over them and simmer for 10 minutes. You need to choose zucchini with a dark green skin. They are best suited for diet meals. Tomatoes must be scalded, peeled and cut into pulp. Next, fry the flour, dilute it with water, and then add tomatoes, pepper, salt and herbs to this mass. The resulting mixture must be poured into the still-cooking vegetables and bring the dish to a boil. After removing from the stove, the squash stew should brew a little in a saucepan. A clove of garlic will add a more piquant and interesting taste to this dish.

Vegetable zucchini soup

Ingredients: - zucchini - 1 piece; - turnip - 1 piece; - radish - 1 piece; - swede - 1 piece; - white cabbage - 1 head; - carrots - 1 piece; - kefir (1% fat) - 1/2 cup; - garlic, salt, basil, oregano, marjoram - to taste. Carrots, turnips, radish and rutabaga should be coarsely grated, and cabbage should be chopped. Zucchini must be cut into small slices and mixed with other vegetables. All ingredients should be poured with water (it is better to cook a dietary soup on a vegetable broth). The resulting mixture should be boiled for 30-40 minutes. Spices and garlic should be added to kefir. This mass must be poured into squash soup before serving.

Dietary dishes from vegetable marrows | Fast weight loss

admin July 18th, 2014

Zucchini is an extremely tasty and healthy low-calorie product that 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. Bay with salted 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 pair 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.

Zucchini has a positive effect on all body systems, promotes weight loss, and is included in the list of simple and affordable dietary products.

We bring to your attention the most popular step-by-step zucchini recipes that can be cooked at a fast pace.

In the oven

As a light, simple snack, mugs of fruits cooked in the oven with the addition of aromatic herbs are suitable.

Ingredients:

Cooking:

• Cut the fruit into circles 2 cm thick.
• In a stone mortar, grind a mixture of aromatic herbs, garlic powder, along with salt.
• Rub the zucchini with the resulting mixture, sprinkle with olive oil.
• Lay out the mugs on a baking sheet, sprinkle with cheese and parsley.
• It is necessary to bake further in the oven for about 40 minutes at 180 degrees.

In a slow cooker

Zucchini can be served as an independent dish.

Ingredients:

Cooking:

• Cut the zucchini into slices, chop the onion, cut into slices, grind the garlic to a thick gruel.
• Pour oil into the bottom of the multicooker pan, in the "Baking" mode, simmer the zucchini with onions until softened.
• Add tomatoes, garlic paste, parsley and salt.
• If desired, pour in a little sour cream with low fat content.
• We are waiting for a signal about the end of the mode on the multicooker, turn on the "Heating" and bring the dish to readiness.

in the microwave

Ingredients:

Cooking:

• Cut the zucchini into thin slices, grind the garlic to a pulp, rub the cheese.
• Salt the slices a little, pepper, rub the garlic on top.
• We lay out the vegetables on a tray, grease each slice with sour cream, sprinkle with grated cheese.
• Cook on medium power in the microwave for 15 minutes.

Zucchini with champignons and onions

Ingredients:

• zucchini - 1 pc.;
• vegetable oil;
• champignons - 200 g;
• hops-suneli;
• salt to taste;
• bulb - 1 pc.

Cooking:

• Cut into thin plates 200 grams of zucchini, fry in vegetable oil.
• Separately, fry 200 grams of champignons along with onions, salt, throw a pinch of suneli hops.
• It remains on the dish to combine vegetables with mushrooms and onions.

Zucchini fritters

Ingredients:

Cooking:

• You need to stock up on 1 zucchini, an egg, half a pack of fat-free cottage cheese, salt and flour.
• Grate the peeled zucchini on a coarse grater.
• The resulting mass is too watery, squeeze out the excess liquid.
• We drive an egg here, add cottage cheese, a little salt and a handful of flour.
• We lower the pancakes with a ladle into the pan, fry until golden brown.

Zucchini casserole

Ingredients:

Cooking:

• We pass the zucchini and onion through a meat grinder, set aside on a sieve.
• Boil one egg, grind, mix into the squash mass, drive in the remaining 2 eggs, salt, add a handful of flour and herbs.
• Lubricate the form with oil, pour the mixture for the casserole.
• Bake in the oven for about an hour.

Ingredients:

Cooking:

• Fry chopped onion in a frying pan along with zucchini cubes.
• We bring the vegetables to softness, then add.
• In a frying pan, heat the flour until the aroma appears, gradually pour in the broth.
• We lower the vegetables from the pan into the liquid and boil.
• Add chopped protein, ginger and greens to the soup.

Ingredients:

Cooking:

• In 3 cups of vegetable broth, bring chopped (1 zucchini, potato and carrot) to softness.
• Add a glass of milk, and then puree with a blender.
• Season the dish to taste with a pinch of chopped aromatic herbs and grated spicy cheese.

Soup with zucchini and mushrooms

Ingredients:

• white mushrooms - 80 g;
• milk - 100 ml;
• zucchini - 1 pc.;
• potatoes - 2 pcs.;
• carrots - 2 pcs.;
• tomatoes - 2 pcs.;
• greenery.

Cooking:

• Boil about 80 g of porcini mushrooms in water.
• Separately, add 100 ml of milk to a liter of water, boil.
• Dip the mushrooms into boiling water with milk, add chopped vegetables: 1 zucchini, a couple of potatoes, carrots and tomatoes.
• A couple of minutes before readiness, salt, sprinkle with any chopped herbs.

Ingredients:

Cooking:

• Pour water into a saucepan, put on fire, bring to a boil.
• We throw chopped carrots, zucchini and bell pepper into boiling water.
• First, we remove the seed chamber from the pepper, and peel the zucchini from the peel and seeds.
• To give a bright taste, fry the onion in a pan.
• All vegetables are passed through a meat grinder or chopped with a blender.
• Pour the caviar into the pan again, salt, add chopped garlic.
• Boil until excess moisture has evaporated.
• Also, caviar can be rolled up in jars for the winter.

Baked zucchini

Ingredients:

Cooking:

• For baking, young fruits are cut into plates or circles.
• With a soft brush, brush the vegetables with olive oil.
• We lay out the mugs on the grate, which we place in the preheated oven, bring to softness.

Ingredients:

Cooking:

• For one zucchini, you need two tomatoes, one onion, pepper and carrot.
• Onions, peppers and carrots are sautéed in a frying pan.
• Place fried vegetables and diced zucchini in a saucepan.
• Fill with water, boil.
• Fry flour in a frying pan, dilute with water, add chopped tomatoes, salt and pepper.
• Pour the tomato mixture to the stewed vegetables, bring to a boil, leave to infuse.

Zucchini with minced meat

Ingredients:

Cooking:

• We cut young vegetables into 4 parts, take out the middle with seeds with a spoon to make barrels.
• For the filling, mix lean veal, salt and pepper.
• We fill the zucchini with prepared minced meat.
• We send it to the oven for 45 minutes, sprinkle with grated cheese.

Porridge with zucchini

Ingredients:

• half a zucchini;
• carrots - 1 pc.;
• mushrooms;
• greenery;
• salt to taste;
• milk - 150 g.

Cooking:

• Half of the zucchini is cut, mixed with grated carrots, fried mushrooms and herbs.
• The mixture is salted, part is laid out in a saucepan.
• We lay out the washed rice on the vegetables, and again the vegetable layer.
• Pour everything with hot water, cook for 10 minutes.
• Pour in 150 g of milk, bring to a boil.

Ingredients:

Cooking:

• Fry the diced chicken fillet in a pan until golden brown, sprinkle with a pinch of a mixture of peppers.
• We cut the zucchini, tomato slices into cubes, rub the carrots, chop the garlic clove.
• We put vegetables on the fried chicken, salt and add a little paprika, bring to readiness.

Cutlets from zucchini

Ingredients:

Cooking:

• We rub the zucchini, leave it on the sieve.
• Mix zucchini with boiled grated potatoes, chopped onions, eggs, flour, salt.
• We form cutlets with wet hands, fry in a small amount of oil.

Vegetable stew with zucchini

Ingredients:

Cooking:

• We cut the zucchini into cubes.
• We divide the cauliflower into inflorescences, finely chop the white cabbage.
• We cut the onion into half rings, peel the bell pepper from the seeds and also cut it.
• We rub the carrots, chop the tomatoes, add the greens.
• We put all the vegetables in a deep container, fill it with water, salt and pepper, throw a bay leaf.
• The stew should simmer over low heat for about an hour.

Ingredients:

Cooking:

• We cut the fruits lengthwise, take out the pulp, leave the walls 6 mm.
• Grease the molds with a culinary brush, send them to the oven for 20 minutes.
• In a frying pan, fry chopped onion with garlic, chopped mushrooms and chicken meat.
• Fill the stuffed zucchini with the mixture, sprinkle with corn, chopped herbs and cheese on top.

Zucchini pasta

Ingredients:

Cooking:

• For a vegetable side dish, we take zucchini, onion, a couple of carrots, salt and sugar.
• We rub zucchini and carrots with long threads on a special grater.
• Fry chopped onion in a frying pan, sprinkle with a pinch of salt and sugar, mix.
• Separately fry the prepared vegetables.
• Layer the ingredients on a plate.

Ingredients:

Cooking:

• Cut zucchini and eggplant into circles, salt, leave for a while.
• For the sauce, in a hot frying pan, bring the chopped onion to translucency.
• Add grated tomatoes, chopped bell pepper, a little salt and pepper.
• In the form, in turn, lay out the mugs of vegetables, pour over the sauce.
• Spray with vegetable oil, bake in the oven.

Ingredients:

Cooking:

• Fry in oil 300 grams of minced meat, grated carrots, chopped onions, a couple of tablespoons of tomato paste, salt and pepper.
• Cut the zucchini into thin strips, spread in a refractory form.
• Put a little minced meat fried with tomatoes on the vegetables.
• In a separate container, beat the yogurt with the egg, salt, pour over the meat.
• We repeat the layers several times, sprinkle with grated cheese on top, bake.

Ingredients:

Cooking:

• Vegetables cut into circles.
• We prepare a mixture of grated cheese, sour cream, a little chopped garlic and salt.
• We lay out the vegetable mugs on a baking sheet, grease with garlic mixture, bake in the oven until golden brown.

Muffins according to Dukan from zucchini in the microwave

Ingredients:

Cooking:

• We bring the vegetable pulp to softness in the microwave.
• Separately, beat the egg with bran, milk, salt, baking powder and zucchini.
• Transfer the mixture to a cup, cook for no more than 2 minutes in the microwave.

Diet borscht with zucchini

Ingredients:

Cooking:

• Boil the chicken breast in a saucepan along with the beets.
• Shred cabbage, rub carrots, cut onions, zucchini, bell peppers, tomatoes.
• We take out the beets from the broth, cool, rub on a grater. Add pepper and cabbage to the broth.
• We make dressing in a frying pan: fry onions, carrots, tomatoes, boiled beets, salt.
• We load the zucchini, chopped garlic and dressing into the pan.

Zucchini salad with pineapple

Ingredients:

• zucchini - 2 pcs.;
• salt to taste;
• canned pineapple.

Cooking:

• Cut the zucchini into rings, salt, fry until soft.
• We cut hard cheese into rectangles, canned pineapples into triangles.
• Arrange zucchini rings, pineapple, cheese on a plate in random order.
• Sprinkle sweet corn on top, season with olive oil, salt and pepper.

Chicken breast with zucchini

Ingredients:

Cooking:

• We cut the zucchini into long slices, grease with oil, salt, bring to softness in the oven.
• Marinate thin slices of chicken breast in garlic and salt.
• We lay out strips of meat, cheese on vegetables, grease with paprika sauce.
• We make rolls, fasten with toothpicks, bake.

Fried zucchini

Ingredients:

Cooking:

• We cut the vegetables into circles, salt, squeeze.
• Mix flour, spices, a pinch of nutmeg and ground red pepper in a separate bowl.
• Roll the breaded zucchini, fry in oil until softened.

Ingredients:

Cooking:

• Fry small mushrooms in a pan, add chopped onion along with grated carrots.
• After the onions and carrots are browned, you can add diced zucchini to the pan.
• Mix, season with a couple of tablespoons of sour cream.
• Salt and pepper, simmer until tender, if desired, add garlic and cheese.

Pancakes with zucchini

Ingredients:

Cooking:

• Dough for pancakes: beat 2 eggs, sugar and salt in 2 cups of milk, stir in a little vegetable oil and a glass of flour.
• We bake thin.
• For the filling: fry the chopped onion in vegetable oil, a couple of small zucchini, salt and pepper, add the grated cheese.
• In the middle of each pancake lay out the filling, fold in half.

Ingredients:

Cooking:

• Stew chopped zucchini in water, add salt, pour in 3 tablespoons of milk, 2 teaspoons of semolina.
• Let the mixture cool, beat in the egg, put a piece of butter, puree with a submersible blender.
• Lubricate silicone molds with oil, lay out the soufflé.
• We send the dish to the double boiler for 20 minutes.

squash cake

Ingredients:

Cooking:

• We rub a kilogram of zucchini on a coarse grater, squeeze.
• We drive in 5 chicken eggs, salt, pepper, add flour, bring the dough to the density of sour cream.
• We fry the cakes in a pan.
• For the cream, mix sour cream, grated garlic, salt and pepper.
• For the filling, cut the tomatoes into circles, chop the greens, rub the cheese.
• We fold the cake: grease each chilled cake with cream, lay out the filling on top, repeat the layers.

Zucchini Pizza

Ingredients:

Cooking:

• Grate 400 grams of vegetable, stir in 3 eggs, dill, salt, herbs, baking powder.
• We cover the baking sheet with parchment paper, pour the dough.
• Arrange sliced ​​tomatoes on top.
• Bake in the oven, sprinkle with grated cheese.

Ingredients:

Cooking:

• Any number of zucchini rub on a fine grater.
• We drain the liquid
• Combine with salt, soda, egg and flour.
• Fry potato pancakes in vegetable oil for a minute on each side.

Salad with raw zucchini

Ingredients:

• zucchini - 1 pc.;
• tomatoes - 2 pcs.;
• greenery;
• salt and pepper;
• garlic;

Cooking:

• Mix in a salad bowl sliced ​​\u200b\u200bzucchini with thin slices of tomato.
• Add chopped herbs, salt, ground pepper, garlic.
• We dress the salad with kefir.

Olivier with zucchini

Ingredients:

Cooking:

• Products: 0.6 kg of zucchini, 500 grams of boiled chicken, green peas, a couple of pickles and boiled carrots.
• Zucchini is cut and baked in the oven.
• All vegetables are cut, mixed, salted and peppered.
• For dressing use low-fat sour cream or yogurt.

Baked zucchini boats

Ingredients:

• bulb - 1 pc.;
• carrots - 1 pc;
• minced meat - 300 g;
• tomatoes - 3 pcs.;
• greenery;
• salt and pepper to taste;
• cheese - 150 g.

Cooking:

• For the filling, fry the onion with carrots and minced meat until tender, add tomato slices, herbs, salt and pepper.
• We take out the middle of the zucchini so that they resemble boats.
• Dip in boiling water, boil until soft.
• We lay out the prepared forms on a baking sheet, fill with minced meat.
• Cooking in the oven, sprinkle the boats with grated cheese.

Diet dishes from zucchini

With pancreatitis

• In chronic pancreatitis, you can eat zucchini, but not more than 250 grams per day.
• It is forbidden to introduce raw vegetables into the diet, you need to boil or bake, and exclude salt and seasonings altogether so as not to provoke pain.
• Remove the peel from the vegetable, grind it on a fine grater.
• It is useful to cook zucchini in milk: bring half a glass of milk to a boil, lower the zucchini cut into cubes.
• Stew for 15 minutes, add a little chopped dill.

With cholecystitis

• With cholecystitis, zucchini is steamed or boiled, stewed or baked in the oven, but without fat.
• You can serve vegetables in the form of mashed soup: boil potatoes, eggplant and zucchini in 3 liters of boiling water, after cooling, beat with a blender until smooth, season with herbs and olive oil.

Tips for cooking diet food from zucchini

To get a diet dish, follow the rules:

• use zucchini with dark green skin;
• do not salt the finished dish;
• vegetables enough to bring to softness;
• stew zucchini in your own juice;
• before cooking, do not remove the tender peel from the fruit;
• combine the product with meat, fish, vegetables and eggs.

Is it possible to lose weight on zucchini?

On a squash diet, you can lose up to 1 kg of weight per week. For weight loss, it is not enough to eat zucchini dishes, you must continue not to eat fatty and salty foods. It is recommended to eat fractionally to gain beautiful forms, and vegetable dishes will help not to feel hungry.

Unloading diet rules

The most important conditions are:

• eating zucchini dishes for a certain time;
• use a large number liquids;
• refusal of fatty foods, sweets and alcohol.

If the diet has dragged on for more than seven days, you need to take multivitamin preparations to make up for the deficiency of vitamins in the body.

Thanks to dietary recipes for zucchini dishes, you can easily activate the digestive tract and tone the body.

The abundance of recipes will satisfy the taste of even the most sophisticated gourmet, and will allow you to experiment with ingredients every day. Already on the third day of the diet, lightness appears, and a bad mood disappears along with centimeters at the waist.

diet recipes from zucchini tasty and simple

Zucchini dishes are not only tasty, but also incredibly healthy, easy food. There are many interesting dishes from this vegetable, which are ideal for those who follow their figure and want to lose a few extra pounds.

1. This product is very satisfying, and all due to the fact that it consists of fibers that can turn into a gel and fill the stomach;
2. Also, zucchini fibers, like a scrub, clean the intestines well, and this reduces the risk of oncology of the gastrointestinal tract to zero;
3. Eliminates the problem of constipation and disruption of the intestines;
4. Thanks to the fiber in zucchini, the body is cleansed of toxins and toxins;
5. Fiber regulates blood sugar;
6. Zucchini contains vitamin C, manganese, potassium, folic acid and other useful substances;
7. Zucchini is an ideal vegetable for people suffering from allergies.

diet recipes

In order for zucchini to really have a positive effect during the diet, you need to buy them only fresh and ripe, and season them only with natural ingredients.

Soup

Cooking a dietary soup will take no more than 30 minutes, the calorie content for one small portion will be only 35 kcal.

How to cook:

1. The first step is to boil the vegetables to get a vegetable broth (for example, from carrots and celery or mushrooms);
2. While the broth is being prepared, cut the zucchini and stew them in apple cider vinegar (about 10 minutes), then add the diced onion to the pan;
3. In a separate pan, heat the flour, then pour it into the broth, send the stewed vegetables there, cook everything over low heat until cooked (about 15 minutes);
4. While the soup is cooking, boil the egg, separate the yolk, chop it finely, also finely chop the fresh ginger and herbs, mix everything and pour into the soup.

The soup must be insisted for about 5 minutes, after which it can be served at the table. Apple cider vinegar and ginger will enhance the effect of weight loss.

Oatmeal

This dish takes about 40 minutes to prepare. Calorie content per serving will not exceed 50 kcal.

Cooking method:

1. Separate the skin from the meat, put the broth out of it;
2. As soon as the water boils, add chopped onion to it (you can cut it in any way);
3. After 10 minutes, remove the meat from the broth and add chopped zucchini oatmeal into it, cook for another 10 minutes;
4. At the end, you can add any natural spice to taste, for example, ground pepper.

Salad "Olivier"

Cooking will take 30 minutes, the calorie content of this type of "Olivier" is no more than 120 kcal per 100 gr.

Step by step recipe:

1. Wash the zucchini, peel and bake for 20 minutes;
2. While the zucchini is baking, boil the chicken breast by adding lemon juice to the water;
3. Ready-made zucchini, as well as meat, cucumbers, fresh carrots and celery, cut and mix, add peas;
4. Prepare dressing: mix mustard with low-fat sour cream (salt and pepper if desired), mix with a fork or mixer, add to vegetables.

Pancakes from zucchini cooked in a pan

Cooking time - 30 min. Calorie content per 100 gr - about 100 kcal.

Step by step recipe:

Dishes cooked in the oven

Simple zucchini can be a real holiday delicacy when cooked in the oven.

rolls

Cooking time - 25 minutes, calorie rolls with cottage cheese - 100 kcal per 100 gr.

How to cook:

1. Zucchini must be washed, they do not need to be peeled, you just need to cut them lengthwise into thin slices;
2. Put the resulting plates on a baking sheet lined with parchment paper, put in a preheated oven (180 °) for 10 minutes;
3. In the meantime, it is necessary to prepare the filling: chop the greens, chop the garlic, mix it all with cottage cheese and salt;
4. Baked zucchini must be cooled slightly, then filled with curd mass (about 1 tsp per plate), and then twisted into rolls.

Zucchini in the oven with sour cream sauce

Zucchini in sour cream sauce will be ready in 40 minutes, and the calorie content of the dish will be about 150 kcal per 100 g.

Step by step preparation:

1. Turn on the oven to heat up to 220 °;
2. While the oven is preheating, the zucchini must be cut into slices 1 cm thick;
3. Chop the greens, season it with vegetable oil, salt and pepper, then mix the zucchini themselves well in this mixture;
4. Put the zucchini on a baking sheet and put in the oven to bake (about 20 minutes);
5. In the meantime, prepare sour cream sauce: finely grate the cheese, mix with sour cream, add chopped herbs;
6. Pour half-cooked zucchini with sauce, leave in the oven until the sauce is browned;
7. Remove the finished dish from the oven and season with chopped garlic and dill sprigs on top.

Cooking in a multicooker

It is known that any dish from a slow cooker turns out to be less high-calorie than usual, even if it is not dietary at all. And if, following a diet, periodically cook zucchini dishes in it, in this case you can really reduce your weight and improve your body.

Vegetable stew

The cooking time of this dish in a slow cooker is 45 minutes, the calorie content of zucchini with vegetables will be about 98 kcal per 100 g.

How to cook:

1. It’s worth starting with carrots and onions, which need to be peeled and chopped, then put in a multicooker bowl, add vegetable oil and fry them in the “Frying” mode for 10 minutes;
2. In the meantime, it is necessary to prepare the zucchini itself (cut in random order), as well as bell pepper and chili pepper: both must be carefully cleaned from stones, cut into small strips and after 10 minutes added to the slow cooker, then transfer the device to "Extinguishing" mode and cook for another 10 minutes;
3. While the vegetables are being prepared, it is necessary to peel and cut the tomatoes into small cubes (the skin can be removed or left as desired), then (at the signal of the multicooker) put them in a bowl, salt the vegetables, pepper, mix thoroughly and leave to stew for another 10 minutes;
4. Crush or finely chop the garlic cloves, when the machine beeps, add it to the cooked vegetables and cover. Leave the vegetables to "approach" for 5-10 minutes in the switched off multicooker.

Casserole

The casserole cooks in about 1 hour 30 minutes in total. Calorie content in 100 gr of a dish is about 15 kcal.

How to cook zucchini casserole (step by step):

1. Grind the zucchini on a fine grater and transfer to a separate bowl, leave it for the excess juice to flow out;
2. While the zucchini is being prepared, it is necessary to grate the cheese on a coarse grater, and pass the garlic through a press;
3. Drain the released juice from the zucchini, put cheese, garlic, finely chopped greens on them, beat out three eggs, add semolina, season all this with low-fat sour cream;
4. Leave the resulting mass to infuse, as the semolina should swell (about 15 minutes);
5. The resulting mass can be salted, but only a little, since the cheese itself is salty, so sometimes you can do without salt;
6. While the semolina swells, it is necessary to turn on the multicooker in the "Baking" mode and grease the bowl with vegetable oil;
7. When the future casserole is ready (there should be no excess liquid in it, the semolina should swell well), it can be laid out in the multicooker bowl, gently leveling it;
8. Zucchini casserole in a slow cooker cooks for exactly 1 hour in the “Baking” mode;
9. The finished casserole is served without any sauces and dressings, so as not to increase the calorie content of the dish. You can use it with kefir.

Bon appetit!

NoteFood.ru

The diet drives the losing weight population into depression, because for the sake of slim figure You have to deny yourself your loved ones literally everything tasty. Leave hungry suffering, because our weight loss recipes will help you cook the most delicious diet dishes from young zucchini in a slow cooker, in the oven and in the microwave. In our post, we tried to collect treats for all occasions: first courses, hot dishes, appetizers, and even a savory but very appetizing cupcake for dessert.

By itself, zucchini is a fantastically healthy and low-calorie vegetable.

There are only 24 kcal per 100 g of zucchini

That is why the preparation of a variety of dietary dishes from zucchini for a diet has become a culinary boom.

Also, many ladies are interested in the question, is it possible to eat zucchini on the Dukan diet? Yes, it is possible and even necessary, starting from the alternation stage, to introduce squash dishes into your diet. And what diet to cook from it, you will learn in our article.

Almost every diet recipe prescribes gentle heat treatment of products in order to preserve as much as possible useful qualities ingredients and do not add extra calories to the dish. Recipes with zucchini on a diet are usually tied to stewing, and a slow cooker in this case is one of the most effective gadgets.

Diet stewed zucchini in a slow cooker

And this recipe is about how to cook a diet dish - eggplant and zucchini vegetable stew.

Ingredients

• Zucchini (zucchini) - 0.5 kg;
• Eggplant - 2 pcs.;
• Leek - 4 stalks;
• Carrots - 2 root crops;
• Bulgarian red pepper - 1-2 pcs.;
• String beans - 0.25 kg;
• Frozen corn - 0.2 kg;
• Celery greens - 70 g;
• Dill greens - 70 g;
• Salt - to taste;

Cooking dietary stew with zucchini

1. Pour a little oil into the bowl of the multicooker and set the frying or baking program, and as soon as the oil heats up, we send the chopped leek into the container. As soon as the onion is fried until half cooked, we send carrots cut into semicircles to it.
2. In the meantime, peel the pepper from the seeds and cut it into thin slices. And also chop the peeled eggplant in ¼ circles and send it all to fry in a slow cooker for 7 minutes.
3. If we are preparing a stew from young zucchini, then it is not necessary to remove the skin and remove the seed part of the vegetable, otherwise the peel of the vegetable must be cut off and the seeds removed so as not to spoil the delicate texture of the dish. Now we cut the pulp into cubes, and load the cooked zucchini into the multicooker bowl along with beans and corn.
4. Now pour 100-150 ml of water into the stew, salt everything to taste and set the stewing program and the timer for 30 minutes. Under a closed lid, diet stew will languish until the signal.
5. In the meantime, we will cut the celery leaves and dill very finely and add them to the stew in the middle of cooking.

Diet is not a hindrance to a delicious feast. And we are pleased to offer a dietary version of the Fried Zucchini with Garlic dish, which even a novice cook can cook with their own hands. Since our recipe is dietary, it will not work to fry vegetables, but it is quite possible to bake in the oven.

Ingredients

• Zucchini - 250 g;
• Unsweetened curd mass 1% - 100 g;
• Garlic - 1 clove;
• Dill greens - 50 g;
• Salt - to taste;

How to make diet zucchini rolls at home

1. Sliced ​​into thin layers and salted to taste, spread the zucchini on parchment paper, lined on a baking sheet, and send it to the oven at 180 ° C until browning. Literally for 10 minutes.
2. Without wasting time, we prepare the dressing. Mix cottage cheese with finely chopped dill, chopped garlic and salt.
3. We take the baked zucchini out of the oven and cool, after which we put 1 tsp on the edge of each plate. fillings and twist the zucchini roll.

By the way, with such a filling, you can also make excellent dietary bread sandwiches.

The fastest and easiest cooking of zucchini can only be provided by a microwave oven. For weight loss, this method of baking vegetables is most preferable due to the absence of excess fat to lubricate the surface of the dishes.

• Wash 1 zucchini, cut into thin circles, brush with salt and place on a dish. Bake for 6 minutes at standard mode.
• After the end of the timer, grease the vegetables with light mayonnaise, literally ½ tsp each. on each circle, sprinkle with finely chopped dill or parsley, also put one mug of fresh tomato (2 pcs.) And a slice of cheese (80-100 g) on ​​top of it.

Now it only takes 3 minutes to bake a vegetable structure.

Ingredients

• Oat bran - 2 tablespoons;
• Selected chicken egg - 1 pc.;
• Zucchini pulp - 30 g;
• Low-fat milk - 2 tablespoons;
• Baking powder for dough or soda - 1 g;
• Salt - a pinch;

How to make diet zucchini muffins

1. First you need to prepare a little zucchini. We rub the pulp of the vegetable on a fine grater and send it to the microwave for 3-5 minutes to make the vegetable soft.
2. In a separate bowl, beat the egg with a mixer until fluffy foam, add salt, bran, milk, zucchini and baking powder. We mix everything and put it in a tea cup or a narrow mold for the microwave. Narrow for sure! And now we bake the muffin in the microwave for 1.5-2 minutes.

Zucchini is a rather light vegetable, and therefore the male half of the family does not really like such vegetable cooking. But our recipe on how to deliciously cook zucchini with minced meat will definitely be appreciated.

Ingredients

• Minced turkey - 0.4 kg;
• Carrot - 1 root crop;
• Bulb - 1 large;
• Garlic cloves - 2 pcs.;
• Egg - 1 pc.;
• Medium-sized zucchini - 2 pcs.;
• Cheese "Gouda" - 150 g;
• Dried fenugreek - ½ tsp;
• Salt - 3-5 g;

Cooking diet zucchini

1. We will stuff zucchini rings. To do this, wash the vegetables, cut them into circles 2-3 cm thick, and remove the seeds from the middle. We add the finished rings and lay them out in a baking sheet on portions of cut foil.
2. Now let's prepare the stuffing. Grind onion, garlic and carrots in a blender and mix with minced meat and egg. Salt the mass to taste, season with fenugreek grass and stuff the zucchini rings laid out on a baking sheet with the resulting composition.
3. Close the stuffed zucchini tightly with foil and bake for 30-40 minutes at temperature regime 185оС.
4. After half an hour, we open our “casserole” and sprinkle each ring with grated cheese and put the dish back in the oven for 10-15 minutes.

feast on original dish stuffed zucchini is also desirable for those who, according to the principles of life, do not allow the presence of meat or even animal protein in the diet.

Ingredients

• Zucchini long thin - 0.4 kg;
• Purple onion - 100 g;
• Garlic - 3 cloves;
• Fresh tomatoes - 150 g;
• Bulgarian pepper - 100 g;
• Cheese "Gouda" - 80-100 g;
• Parsley leaves - 70 g;
• Mayonnaise light - 50 ml;
• Extra salt - to taste;
• Black pepper powder - ½ tsp;

Cooking vegetarian zucchini in the oven

1. We rinse the zucchini and cut it into 10 cm cylinders, after which we carefully remove the inside of the vegetable, leaving half a centimeter of pulp on the walls, and chop the rest of the tenderloins.
2. We line a baking sheet with baking paper or oiled paper for a photocopier, on top of which we expose hollow squash “barrels”. Smeared with a little salt from the inside.
3. Now let's make the filling. Finely chop the onion, pepper, tomatoes into cubes and mix with finely chopped parsley, squash pulp and pressed garlic. Season the mixture with mayonnaise, salt, pepper and mix.
4. We fill the “barrels” with the resulting mass and send them to the oven for 20 minutes at 220 ° C. 5 minutes before the end of baking, sprinkle the zucchini stuffed with grated cheese.

Such delicious treats will be an excellent main dish at a vegan banquet or in fasting.

Ingredients

• Zucchini - 4-6 pieces;
• White onion - 2 heads;
• Eggplant small - 1 pc.;
• Cherry tomatoes - 6-8 pcs.;
• Breadcrumbs - 30-40 g;
• Greens - 70 g;
• Salt - to taste;
• Olive oil - 50 ml.

Cooking

1. First, let's prepare the zucchini. We remove the stalk and cut off one sidewall, not reaching the pest, after which we carefully cut out the pulp, but not all. As a result, we should get a boat with a 1-0.5 cm layer of squash pulp along the walls. Well, what is cut out, grind into small pieces. This will come in handy for stuffing.
2. Peel the eggplant and cut into small cubes. Cut the cherry tomatoes into 4 slices, and chop the onion into cubes, chop the greens.
3. Now we mix all the vegetables and herbs in a common bowl, add breadcrumbs to them, add some salt and brush with oil.
4. After that, put the prepared vegetable mixture into zucchini boats, and cover them with cut zucchini sides.

Bake this dish for 50 minutes at a temperature of 180 ° C until the zucchini-boats are ready.

Borsch is the most beloved traditional soup of all Slavs and not only. And how you would like to eat it calmly, without worrying about extra calories.

If you replace the main “heavy” product with a lighter one, then without potatoes, but with zucchini, the calorie content of such a first course will be only 41 kcal per 100 g.

Ingredients

• White cabbage - 0.3 kg;
• Pepper - grinder - ½ fruit;
• Leek - 150 g;
• Carrot - 0.1 kg;
• Burak - 1 root crop;
• Fresh tomatoes - 1-2 pcs.;
• Zucchini - 0.3 kg;
• Garlic cloves - 2 pcs.;
• Chicken breast - 1 kg;
• Water - 2 l;
• Any greens - 60 g;
• Salt - to taste.

Cooking

1. Pour water into a saucepan, where we also put the chicken and beetroot, peeled from the skin, and then put the dishes on medium heat. In the process of cooking the broth, do not forget to remove the protein foam with a slotted spoon so that the soup is transparent and without flakes.
2. While the broth is cooking, we will prepare the vegetables. We chop cabbage into thin strips, cut zucchini into cubes, like potatoes, three carrots on a grater, cut leeks into rings, pepper into strips, tomatoes into small cubes, chop the greens and mix with pressed garlic.
3. After 40-50 minutes after boiling water in a saucepan, add salt to the broth to taste and send cabbage and pepper to it. Remove boiled beetroot from boiling water and cool.
4. We put a frying pan on another burner, pour a little oil into it and fry the onions first, then add the carrots, and after 5 minutes we also send the tomatoes into the container. After another 5 minutes, we send boiled beets, grated on a fine grater, into the roast, pour 100 ml of water and, under the lid, simmer the dressing for borscht over low heat for 3 minutes. Don't forget to salt it.
5. It has already been 15 minutes since cabbage and pepper are boiled in the soup, and we can load the zucchini into the broth, and after another 15 minutes we put the dressing and greens with garlic into the borscht.
6. We mix everything, wait until it boils and immediately turn off the soup so that the borscht does not lose its beautiful rich ruby ​​​​color.

Having made the decision to go on a diet, we begin to wonder how to prepare a diet dish and what recipes are really dietary. We invite you to try the most delicious, simple and low-calorie soup puree with zucchini and cauliflower.

Ingredients

• Cauliflower inflorescences - 0.5 kg;
• The pulp of young zucchini - 0.5 kg;
• Leek - 0.2 kg;
• Carrots - 1 root vegetable;
• Celery greens - 2 sprigs;
• Olive oil - 50 ml;
• Salt - to taste;
• Spices - optional.

Cooking a diet dish from zucchini

1. We chop the onion into thin circles, and three carrots on a grater. After that, pour a stack of olive oil into a saucepan and fry the leek first, then add the carrot.
2. Next, we send the zucchini to the container, and after 3 minutes, the cabbage, disassembled into small inflorescences.
3. All the ingredients are salted and smeared with your favorite spices, after which we pour boiling water into the pan, covering the vegetables, and cook the soup at medium temperature until all the components are fully cooked.
4. When the soup is cooked, using a blender, grind the whole brew into a fairly liquid puree and pour the soup into broth bowls, decorating each serving with celery leaves.

Zucchini pancakes are essentially the same vegetable cutlets. Therefore, no matter how this dish is called, it is prepared according to one recipe, except with minimal additions in the form of herbs or spices according to the personal taste preferences of the cook.

1. Half a kilo (2 pcs.) Three young zucchini on a grater. The skin can not be removed if the zucchini is really young. If the vegetable has given a lot of water, then it is better to drain the excess liquid.
2. Chop the onion (1 onion) into a very small cube and mix with zucchini, and then mix the vegetable mass with an egg (2 pcs.).
3. As flour, we will use oatmeal ground in a coffee grinder. In total, we need 5-6 tbsp. ready-made oatmeal, which we mix with vegetables.
4. It remains to salt and pepper the dough to taste, and you can bake pancakes-cutlets in the oven on parchment paper for 20-30 minutes at 185-190 ° C. Or you can fry delicious treats in a pan until cooked.

While potato pancakes are baking, we will prepare a low-fat sour cream sauce (100 g), 1 tbsp. chopped dill and 1-2 cloves of garlic, grated into gruel. The sauce should be salted to taste.

This layered diet pie-style stew is a low-carb-adapted Italian lasagna recipe.

The classic lasagna contains about 600 kcal per 100 grams, and this pie has only 100 kcal. Despite the fact that the taste of the treat is simply incomparable.

Ingredients

• Round tomatoes - 300 g;
• Zucchini - 500 g;
• Chicken fillet - 500 g;
• Cheese "Russian" - 250 g;
• Salt - ½ - 1 tsp

Cooking

1. In young zucchini, it is not necessary to cut the skin, but seasoned vegetables should still be freed from the "shell" and from mature, dense, large seeds. After that, we cut the pulp into thin plates, and grease them with salt to taste.
2. Grind the chicken fillet into small pieces, or scroll in a meat grinder with a large nozzle and add some salt. You can add any spices if you like.
3. My tomatoes and with a very sharp knife cut into thin circles.
4. We line the baking dish with parchment paper, and lay it all over the bottom of the zucchini so that there are no gaps. Then we distribute chicken on top of them, ½ part of grated cheese, zucchini again, on top of which we put tomatoes.
5. Now we send the baking sheet for 40 minutes in an oven preheated to 200 ° C, and 10 minutes before the end of cooking, sprinkle the squash lasagna with the rest of the cheese.

Despite the fact that pineapple is a sweet tropical fruit, its combination with meat ingredients and vegetables has long justified itself. The fact that this fragrant fruit promotes weight loss has also been known for a long time. And therefore, the salad recipe with zucchini and pineapple is the most dietary.

1. Cut a small zucchini (2 pcs.) into quarters of 5 mm thick circles, salt to taste and fry until golden brown.
2. ½ cans of canned pineapple pieces and 200 g of boiled frozen corn are mixed with zucchini, dressing the salad with olive or sesame oil.

When serving with a salad, you should also serve Parmesan cheese, cut into thin slices, or sprinkle the appetizer with grated cheese and garnish with purple and green basil leaves.

Overseas caviar ... eggplant has always been in demand with us. That is why many housewives got the hang of cooking this once delicacy at home. We decided to deviate from the already established recipe and prepare a very tasty and maximally dietary dish, where all the components are not fried, but boiled.

1. We put a deep wide-bottomed container filled with water on the stove. And while the water is boiling, we will prepare the vegetables.
2. We clean the carrots (½ kg) and cut them into fairly large slices, which we lower into boiled water and cook.
3. Without wasting time, we clean the zucchini (1.5 kg) and bell pepper (4-5 pcs.) from the seeds, chop them into medium pieces and after 15 minutes from loading the carrots into the pan, put the chopped vegetables into the common cauldron and cook now all together again 15 minutes.
4. While the vegetable mass is being boiled, we cut onion rings (300 g) and fry it until golden brown in a minimum amount of olive oil.
5. Using a slotted spoon, transfer the boiled zucchini, peppers and carrots to the blender bowl, add the onion and grind everything into a homogeneous mass. If there is no blender, then you can use a meat grinder.
6. Transfer the puree to a bowl. Then we squeeze the garlic there, salt to taste and, on the smallest fire, boil the caviar for 30-40 minutes with regular stirring.

After readiness, we pack sterile jars with dietary caviar, which we also roll up with sterile lids and, wrapped in a warm blanket, cool for a day.

Now the diet will not become a reason for boredom and the rejection of sweets, because with our low-calorie selection of zucchini diet dishes, you can treat yourself to something new every day, without fear of getting better.

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tvoi-povarenok.ru

Zucchini is not only healthy, but also dietary vegetables. Today they are considered a popular ingredient in many dishes. One serving of this product contains only 25 calories. In cooking, I use young zucchini or their variety - zucchini.

Zucchini: diet recipes

Casserole with zucchini

• 300 grams of zucchini;
• a piece of diet cheese;
• egg white;
• 50 ml fat-free sour cream;
• 110 grams of flour;
• a spoonful of slaked soda.

1. Take zucchini and grate on a fine grater.
2. Cut the cheese into small pieces.
3. Pour the hydrated soda into a container with sour cream, and leave to rest for 10 minutes.
4. Add protein to the sour cream mixture, mix.
5. Then add flour and beat until smooth.
6. Place the container in the refrigerator for about 10-15 minutes.
7. Add all other ingredients to the mass and pour into a baking dish.
8. Cook the casserole for forty minutes at a temperature of 170 degrees.
9. Sprinkle the finished dish with herbs.

Zucchini fritters

Prepare the following ingredients:

• small zucchini;
• 2 dessert spoons of oatmeal;
• egg;
• bulb;
• spices.

Cooking instructions are as follows:

1. Cover the oatmeal with water and leave for 15 minutes.
2. Wash the zucchini and grind with a blender until smooth.
3. Peel the onion and cut into small cubes.
4. Add the onion, one chicken egg and some spices to the zucchini mass, mix well and add the previously steamed oatmeal.
5. Form fritters from the prepared dough.
6. Put them in a pan and fry them well in olive oil on both sides.
7. Ready pancakes can be poured with sour cream sauce.

Such pastries contain only 40 kilocalories.

Green zucchini with cottage cheese

Prepare the following ingredients:

• a few zucchini;
• 200 grams of low-fat cottage cheese;
• 15 g shredded coconut.

Cooking instructions are as follows:

1. Wash the zucchini and remove the green skin from them.
2. Cut them into pieces and remove all the pulp.
3. Prepare the filling. Mix cottage cheese, coconut flakes and honey, bring to a mashed mass.
4. Stuff the zucchini with the finished filling, and send them to the oven for half an hour at a temperature of 170 degrees.
5. Serve the finished boats hot and pour over them with sweet syrup.

This dish contains 39 calories.

Diet vegetable muffins

Prepare the following ingredients:

• 3 zucchini;
• 160 grams of curd mass;
• yolk;
• half a cup of cornmeal;

Cooking instructions are as follows:

1. Take a grater and grate the zucchini.
2. Mix them with curd mass and flour, form the dough.
3. Transfer it to cupcake molds and bake in the oven preheated to 190 degrees for 20-30 minutes.
4. You can eat muffins with low-fat yogurt and fruit.

The calorie content of one serving is 83 calories.

Zucchini casserole with meat

Prepare the following ingredients:

• 2 zucchini;
• 200 grams of minced chicken;
• large bulb;
• 3 tomatoes;
• 110 grams of fat-free sour cream;
• herbs and spices.

Cooking instructions are as follows:

1. Chop the onion into medium pieces, fry until golden brown, add minced chicken and bring to readiness.
2. Grate zucchini and sprinkle with spices.
3. Cut the tomatoes into equal cubes.
4. Take a casserole dish and put a layer of minced meat and zucchini on it, repeat this several times.
5. Top the casserole with sour cream.
6. Put in the oven for half an hour and bake at 170 degrees.
7. Serve the finished dish hot.

This casserole is perfect for dinner. One serving contains 56 calories.

Vegetable stew with zucchini

Fragrant vegetable stew with chicken meat

Prepare the following ingredients:

• 300 grams of chicken fillet;
• bell pepper;
• red tomatoes;
• two bulbs;
• garlic;
• greenery

Cooking instructions are as follows:

1. Take the chicken fillet and cut it into proportional pieces.
2. Fry the meat in a pan until golden brown.
3. Peel and cut the onion into large rings. Put it on the pan.
4. Cut the zucchini and tomato into cubes.
5. Add all the vegetables to the meat and simmer them until tender.
6. The finished dish must be served in deep plates, sprinkle with thyme and rosemary on top.

The finished stew contains 49 calories.

zucchini soup

Soup with cheese and zucchini

Prepare the following ingredients:

• 1 zucchini;
• bulb;
• vegetable broth;
• half melted cheese;
• cilantro.

Cooking instructions are as follows:

1. Clean the onion and cut it into rings.
2. Wash the zucchini, remove the seeds and cut into cubes.
3. Place all ingredients in a small saucepan and cover with water.
4. Grate melted cheese.
5. Bring the vegetables to a boil, then add the grated cheese.
6. Reduce the heat a little and start cooking until done. If the cheese is already melted, you can remove the soup from the heat.
7. Pour the finished dish into the blender bowl and bring to a homogeneous consistency.

Soup with zucchini is only 35 calories and an unforgettable taste.

VesDoloi.ru

Zucchini is one of the least calorie and most healthy vegetables, so those who follow a low-calorie diet or just want to eat right should pay special attention to it and include it in their diet. Zucchini is easy to digest, and also has a positive effect on the state of digestion and skin.

The energy value of this healthy vegetable is only 24 kilocalories per 100 grams, and this is really a small figure, because the average daily calorie intake for an adult varies between 2000 and 4000 kilocalories depending on gender, weight, and the amount of physical training. In addition, zucchini contains such useful substances as potassium, phosphorus, calcium, and vitamins of groups B and C.

There are many types of zucchini, but for dietary dishes the best choice there will be zucchini or young zucchini of any other species.

The fact is that they are prepared faster and easier than fully ripe large zucchini, because you can not cut off the skin from them, and the fruits themselves are tender and juicy.

There are many options for cooking zucchini, you can make almost anything you want from them, from first courses to desserts. Zucchini can be stewed, boiled, fried, baked, made from them snacks and blanks. It is important that the taste of zucchini is quite high, despite their low calorie content.

Dietary first courses of zucchini for weight loss

Soups are traditionally considered one of the lowest calorie, but at the same time hearty meals, so they are loved by both those who want to lose weight and adherents healthy eating. Various varieties of soups are prepared from zucchini, but they are all combined low calorie and pleasant memorable taste.

Calories in boiled chicken breast
and its benefits - read about it in our publication.

You can learn about the calorie content of watermelon from this article.

From here you will learn a lot of useful information about barley groats.

Spicy squash cream soup

This soup is not only delicious, but also beautifully served, so it will not be a shame to cook it for guests and even put it on festive table. Cooking it is quite simple and fast. To make 2 servings of this soup you will need:

• 400 g of zucchini (better - zucchini varieties);
• 100-200 ml of cream (preferably low fat content, for example, 10%);
• 1 teaspoon (tea) of salt;
• a pinch of curry powder;
• fresh dill - 2-3 sprigs;
• 15 g crackers.

How much to cook: 20 minutes.

Calorie content: 54 kcal per 100 grams.

First of all, wash the zucchini and grate it on a fine grater. If the zucchini is small, you do not need to cut the peel from them and remove the seeds.

Put the grated mass into a cooking container, add a little water and cook, covered with a lid, for 5 minutes. Add salt and grind with a blender. Add cream and curry to the resulting mixture, mix thoroughly. Decorate with dill, add croutons and serve.

Soup with zucchini and other vegetables

Vegetables are the best food for weight loss, and vegetable soup must be part of the diet of a healthy person who maintains shape. To prepare this vegetable soup, take:

• 250 g zucchini, preferably a zucchini variety;
• 2 tomatoes;
• 2 potatoes;
• 5 peas of black pepper;
• 1 small onion;
• 1 medium carrot;
• 3 garlic cloves (medium);
• 2 bay leaves;
• fresh dill;
• salt (to taste).

How much to cook: 1 hour.

Calorie content: 37 kcal per 100 grams.

First you need to cut all the vegetables. Boil the potatoes (cook for about 15 minutes), fry the carrots and onions in a pan, put the zucchini and fry everything together for another 10 minutes. Remove the skin from the tomato, cut it and stew it with vegetables for about 5 more minutes.

The next step is to add all the vegetables from the pan to the soup, wait for the soup to boil, and add the spices, herbs and garlic. When, after these steps, the soup comes to a boil again, it must be turned off and left under a closed lid.

After 10 minutes, the soup can be served, seasoned with sour cream if desired. In order for the soup to be more rich, you can cook it not just on water, but on meat (or vegetable) broth.

Second courses of zucchini

Do not think, however, that zucchini, due to its low calorie content, is suitable only for making light soups.

On the contrary, zucchini is often used in hearty second courses, making them healthier at the same time.

Such dishes have every right to be called dietary, because their calorie content is several times less than that of similar dishes, where, say, potatoes or some kind of cereal are used instead of zucchini. Consider dietary main courses of zucchini for weight loss.

Zucchini Casserole with Chicken

Zucchini and chicken fillet are a great combination: both products are considered dietary, but at the same time they have a bright taste and are great for each other. To prepare the casserole, you need the following products:

• 1 chicken fillet;
• 1.5 kg of zucchini;
• 2 sprigs of green onions;
• onions - 1 head;
• 100 g of cheese;
• 3 tablespoons (tablespoons) of low-fat sour cream and the same amount of vegetable oil;
• sprig of fragrant basil;
• 1 tablespoon (tablespoon) fresh parsley;
• 1 teaspoon (tea) paprika;
• 1 teaspoon (tea) turmeric;
• 2 eggs;
• 80 g flour;
• seasonings to taste.

How much to cook: 1 hour.

Calorie content: 116 kcal per 100 grams.

Cut the fillet into slices, season, add one tablespoon of oil and fry in a pan for 5 minutes. Chop green onions, basil and parsley, grate cheese, cut zucchini into small slices, onions into small cubes.

Combine all chopped ingredients and fried chicken in one bowl. In a separate bowl, put eggs, sour cream, salt and pepper, spices, flour and remaining oil, beat well.

Combine the two mixtures in a heat-resistant form, previously lightly oiled, mix. Bake for 40 minutes, setting the oven to 180 degrees. Serve with your favorite vegetable salad.

Zucchini ragout

Ragout is a versatile diet food: it can be served both as an independent dish and as a side dish for meat. Preparing this dish is not difficult. You will need the following products:

• 2 not too large zucchini;
• 1 sweet pepper;
• 1 carrot;
• 1-2 tomatoes;
• 1 small head of onion;
• about 30 g sunflower oil (for frying);
• 2-3 not too large cloves of garlic;
• greenery;
• salt (to taste).

How long to cook: 40 minutes.

Calorie content: 51 kcal per 100 grams.

Prepare vegetables for cooking: wash, peel. Cut the zucchini into cubes, grate the carrots, cut the pepper into strips, onion into rings, tomatoes into slices. Place all vegetables in a preheated cooking container.

Fry in vegetable oil for about 20 minutes, stirring as often as possible and trying not to add water. Toward the end of cooking, add finely chopped greens and garlic, salt. You can serve immediately from the stove.

Other Diet Meals Containing Zucchini

In addition to the first and second courses, you can cook salads, snacks, make preparations and even desserts from zucchini. For those who want to lose weight, zucchini can really become an indispensable product. Below are recipes for salads and snacks from zucchini for weight loss.

Salad of zucchini, apples and carrots

This salad with an unusual spicy taste will appeal to those who like to try and discover something new. To prepare this light and tasty salad, take:

• 350 g of young (or canned) zucchini;
• 50 g carrots;
• 100 g fresh apples;
• a little lemon juice;
• 30 g mayonnaise;
• green onions to taste;
• salt to taste.

How much to cook: 15 minutes.

Calorie content: 67 kcal per 100 grams.

Preparing this salad is extremely simple: you just need to cut vegetables and apples (best of all - into strips), sprinkle with lemon juice, add chopped onion, salt and mix, adding mayonnaise. This is a great option for a light snack or the start of a meal.

Squash caviar

To cook the same delicious zucchini caviar that is sold in the store (or even tastier), you do not have to be a chef. Just follow the recipe and you will enjoy this easy canned snack for a long time to come. You will need the following:

• 3 zucchini;
• 1 carrot;
• 2 onions;
• 2 cloves of garlic;
• 3 tablespoons (table) tomato paste;
• a little vegetable oil;
• salt and pepper to taste.

How long to cook: 1 hour 30 minutes.

Calorie content: 36 kcal per 100 grams.

Prepare vegetables: wash, peel. Grind the onion with a knife, grate the carrots on a not very fine grater, fry them together in a small amount of oil. Cut the zucchini and also fry (separately from onions and carrots).

After that, put the carrots, onions and zucchini in one pan, add spices, simmer for an hour, adding a little water if necessary. About 15 minutes before the caviar is ready, add garlic (chopped) and tomato paste, mix well.

When the mixture has cooled, it must be ground with a blender. Zucchini caviar is ready!

Pancakes from zucchini

Pancakes with the addition of zucchini are not only unusual, but also delicious! Even children, who usually refuse to eat vegetables, devour them with pleasure. The cooking process is almost the same as for ordinary pancakes. All it takes is:

• 400 g fresh zucchini;
• 350 g flour;
• 4 eggs;
• 2 tablespoons (table) parsley;
• 300 ml of low-fat kefir;
• 1 tablespoon (table) vegetable oil;
• 1 teaspoon (tea) of salt;
• a pinch of soda.

How much to cook: 1 hour.

Calorie content: 138 kcal per 100 grams.

Wash and grate the zucchini on a medium-sized grater, carefully squeeze the juice out of them through a sieve. Add kefir, eggs (previously beaten), salt, mix well. Chop the parsley and add to the mixture as well.

After that, gradually add flour, knead the dough (check that it is not too thick). Add oil and soda, mix. After 20 minutes, you can fry pancakes. Form pancakes in a preheated pan, greased with oil, fry until golden brown.

Ready-made pancakes can be greased with vegetable oil, various fillings can be added to them, or simply eaten with sour cream.

The secrets of cooking delicious diet dishes from zucchini

How to properly cook zucchini? In order to make light dietary dishes from this vegetable truly delicious, just follow a few simple tips.

As mentioned above, the most suitable for processing zucchini are young fruits of any variety or a variety of zucchini: they can not be peeled or seeds removed from them. However, this does not mean that large and ripe fruits cannot be used at all. It is enough to peel them from a rough peel, pull out all the seeds - and their dishes will turn out to be no less tasty than from young fruits.

The most common way to prepare zucchini is to fry them in a pan. You need to follow this process very carefully: zucchini quickly absorb the oil on which they are fried, and because of this they can burn. In order not to overcook the zucchini, during the cooking process they can be covered with foil so that they "reach" themselves and do not turn out to be too dry (they should remain a little raw inside).

Remember that zucchini goes well with garlic, which is why it is present in almost all recipes with this vegetable.

If you want to make a side dish of zucchini (without using other vegetables), add garlic to them, and then their taste will definitely win over everyone who tries them.

Zucchini can also be served simply as an appetizer with any sauce. It's no worse than french fries, but many times healthier. And taking into account the fact that zucchini is delicious both cold and hot, it is worth saying with certainty that they are able to give odds to any other snacks.

So, as you can see from everything written above, zucchini is a truly indispensable vegetable. The dishes that you can cook from it are so diverse and different from each other that it is not possible to single out one of them as the most delicious.

That is why zucchini is unlikely to get bored quickly even with daily use. If you have this vegetable in your refrigerator, you can be sure that the dish prepared from it will not disappoint you.

And with all this, zucchini is a dietary product, therefore, when preparing dishes from it, you can not worry about extra pounds - they will not appear. By making this vegetable part of your daily diet (for example, replacing it with the usual high-calorie side dishes), you can lose weight much faster than you expected.

Another option for a zucchini diet dish is in the next video.