Practical and healthy recipes with zucchini –

This one is for lovers of a healthy and practical menu: zucchini can be a great ally! That’s because she’s low in calories, rich in nutrients and ready in a few minutes. Check out some of the benefits and some preparations with food:

benefits of zucchini

Helps with weight maintenance: because it contains few carbohydrates and calories; Hydrates: it is basically composed of water; Facilitates digestion: carries a lot of fiber; It is rich in calcium, potassium and phosphorus; It has an antioxidant function: thanks to vitamin C and carotene.

Zucchini recipes

Whole grain pasta with leek, zucchini and ricotta

– (Renata/Disclosure)

Recipe developed by the brand Renata.

Ingredients:

1 package of whole fusili pasta; 1 liter of water for every 100g of pasta; 1/2 cup. (tea) cubed ricotta; 2 grated medium zucchinis; 2 col. (soup) olive oil; 1 cup. (tea) cherry tomato; 1/2 cup. (tea) leek in slices; 1/2 cup. (tea) chopped parsley; 1 col. (tea) of salt.

Method of preparation:

In a large pot, cook the pasta in water. Run and book. In another pan, heat the olive oil over medium heat and lightly sauté the leek. Add the zucchinis, tomatoes, ricotta, parsley and salt. Mix lightly and saute for another 1 minute. Remove from fire. Serve the pasta portions garnished with the stew.

Special omelette with zucchini

– (Gabi Lodewijks/Disclosure)

Recipe by nutrition expert Gabi Lodewijks.

Ingredients:

3 eggs; 1 chopped zucchini; Onion and garlic to taste.

Method of preparation:

In a frying pan, sauté the onion, garlic and zucchini and then add the already beaten eggs on top. Place over medium/low heat and cover. When you start loosening from the bottom, turn and let it cook on the other side.

zucchini soup

– (CookEat/Pexels)

Recipe by nutritionist Esthela Oliveira.

Ingredients:

250 g of zucchini; 1/2 onion; 1 garlic cloves; Cilantro to taste; Salt and oil.

Method of preparation:

Brown the garlic and onion, add 500ml of water and bring to a boil. Add the zucchini and then turn off the fire. Book and wait to cool down. Beat everything in the blender, return to the pan, reheat and finish with salt and chopped cilantro. Then just serve!

stuffed zucchini

– (Superbom/Disclosure)

Superbom expert recipe.

Ingredients:

4 medium zucchinis; 1 chopped onion; 2 cloves of garlic, crushed; 300g of ground beef; 2 diced tomatoes; 50g of mozzarella; Green smell; Salt; Black pepper.

Method of preparation:

Cut the zucchinis in half, lengthwise, and carefully scoop out the pulp. Reserve. Cook the zucchinis in boiling salted water while you prepare the filling: sauté the onion and garlic with a little oil, add the ground meat and mash gently. Add the tomato and the chopped pulp of the zucchini. Lastly, season. Stuff the zucchinis with the ground meat. Spread the grated cheese over the zucchini and take it to the oven to gratin.

Quick lunch

– (Gabi Lodewijks/Disclosure)

Recipe by nutrition expert Gabi Lodewijks.

Ingredients:

1 zucchini; 1 onion; 2 heads of garlic; 1 tomato; 100 g of shredded chicken; Cottage cheese or low-fat cottage cheese to taste.

Method of preparation:

With the aid of a grater, grate the zucchini and reserve it in a container with salt to release all the water. After that, squeeze it with a clean dish towel.

In a pan, sauté garlic and onion. Then add zucchini, chicken, tomatoes and cottage cheese (or cottage cheese) to taste. It is not necessary to add more salt to the recipe, just the amount present in the zucchini is enough. Serve alone or with a salad.

“Escabache” of vegetables

– (Renata Branco/Disclosure)

Recipe by nutritionist Renata Branco.

Ingredients:

1 cup. cherry tomato; 1 Japanese zucchini; 1 cup. pitted prunes; 1 cup. of apple cider vinegar; 1 cup. of olive oil; 1 onion; 2 garlic cloves; 1 red pepper; 1 leek stalk; Basil to taste; Oregano to taste; Salt to taste.

Method of preparation:

Chop the zucchini, bell pepper, onion and tomato into cubes. Slice the leek stalk. Put the ingredients in a pan and add the basil, oregano, salt, vinegar, prunes and garlic. Add the olive oil and stir gently for a few minutes. Turn off the fire, wait to cool down and book in the fridge.

Zucchini salad with yogurt, lemon and mint dressing

– (Blue Bird/Pexels)

Recipe by chef Lívia Pauliez.

Ingredients:

2 zucchinis; 1 pot of natural yogurt; Juice of 1 tahiti lemon; Fresh mint leaves; 1 handful of nuts; Salt; Oil; Black pepper.

Method of preparation:

Clean the zucchini and dry well. With a vegetable peeler, cut the zucchini. Put water in a pan and bring to a boil over high heat. In another container, put cold water with ice cubes.

When the water reaches boiling, put the sliced ​​zucchinis and leave for 2 minutes. Drain the water and place the zucchini in the container with ice water and ice cubes. Run and book.

Coarsely chop the walnuts and brown them in a frying pan over low heat. Put the natural yogurt in a container. Season with salt, black pepper, lemon juice, olive oil and mint leaves. On a plate, place the zucchini ribbons and over it the yogurt sauce. Mix gently and finish with the nuts.

Zucchini cannelloni with ricotta and raisin filling

– (Dana Tentis/Pexels)

Recipe by chef Lívia Pauliez.

Ingredients:

2 zucchinis; 150g of ricotta; 50g of grape passes; 1 purple onion; 2 tomatoes; Salt; 2 garlic cloves; Basil leaves; Oil; Black pepper.

Method of preparation:

Start with the tomato sauce: clean the tomatoes and cut them into cubes. Cut the red onion into cubes and grate the two cloves of garlic. In a skillet, place a drizzle of olive oil on a low heat. Add the onion and garlic and cook over low heat.

When they are transparent, add the tomatoes cut into cubes and cook over low heat until they break down and form a thick sauce. Reserve.

Clean the zucchini and dry well. Remove the top tip. Cut the zucchini lengthwise, with slices about a centimeter thick. Put water in a pan and bring to a boil over high heat. In another container, put cold water with ice cubes.

When the water reaches boiling, put the sliced ​​zucchinis and leave for 2 minutes. Drain the water and place the zucchini in the container with ice water and ice cubes. Run and book.

Love the ricotta using a fork, put it in a container and mix the raisins. Season with salt, black pepper and a drizzle of olive oil.

Open the zucchini slices on a cutting board. At one end of the zucchini, place some of the ricotta filling and roll it up. Place the rolled zucchinis in a refractory. Finish with the tomato sauce and take it to bake.

zucchini au gratin

– (Jason Briscoe | Unsplash/Playback)

Recipe by chef Lívia Pauliez.

Ingredients:

100g of parmesan; 1 liter of milk; 2 col. (soup) of butter; Salt; 2 col. (soup) wheat flour; Nutmeg; 2 zucchinis.

Method of preparation:

In a pan, place the butter and flour and stir over low heat until the mixture turns golden brown. Add the milk and continue stirring over low heat until the sauce thickens. Season with salt and nutmeg. Reserve.

Pre-heat the oven at 180 °. Clean the zucchini and cut into large cubes. Place the zucchini in a refractory, cover with the white sauce and finish with the Parmesan cheese. Take it to the oven for 20 minutes or until the parmesan is gratin.

Pasta with zucchini, shrimp and lemon zest

– (Brooke Lark | Unsplash/Playback)

Recipe by chef Lívia Pauliez.

Ingredients:

Dough of your choice; 200g of cleaned shrimp; 1 zucchini; 1 Sicilian lemon; 1 col. (soup) of butter; Oil; Salt.

Method of preparation:

Clean the zucchini and cut into cubes. In a skillet, place the butter over low heat. When it melts, turn up the heat and add the zucchini. Let her brown. Season with salt.

Use the same skillet to brown the shrimp with olive oil. While the shrimp are golden, put the pasta to cook according to the package instructions. Return the zucchini to the skillet with the shrimp and leave it on low heat.

Drain the water from the pasta and place the pasta in the skillet. Mix gently. Season with a little more salt and finish with the Sicilian lemon zest.