Fried Zucchini – The Healthy Way

Zucchini is so versatile – you can cook it in so many ways. It’s also nutritious: Containing fiber, magnesium, potassium, Vitamins A and C and more. Zucchini is also low in carbs and is fat free.

One of my son’s recently gave me a homegrown zucchini that was supersized. So, instead of my usual way of preparing it, which is to chop it up, then sauté with onion and tomato and Italian herbs (will post this recipe in the future), I decided to slice it, due to its large size.

It’s a simple recipe and all you need is:

One large zucchini (big enough to make long slices)

1-2 eggs

Flour

Salt and pepper to taste

1 -2 tablespoons of Olive oil (for your pan)

Directions:

Slice the zucchini as evenly as possible so you end up with pieces of similar size.

Dip each slice in a bowl containing the beaten egg (have a 2nd egg handy, you may need it).

Dredge each egg coated slice of zucchini in flour.

Place the coated, sliced zucchini pieces in a frying pan that has already been prepared with olive oil and slightly heated.

Cook at a low to medium heat.

Turn over each slice after about 4 – 6 minutes, and cook the other side for the same amount of time.

Let cool and enjoy!

This is a great side dish, good in a sandwich, or makes for a great meatless meal, after topping it with some shredded mozzarella or grated Romano or parmesan cheese.

Carole’s Italian Zucchini Sauté

2 Tablespoons of Virgin Olive Oil

1 teaspoon of Oregano

A pinch of salt and pepper

¼ teaspoon of Garlic Powder

¼ teaspoon of Basil

2 Medium Zucchini (green) (cut to 1/8 inch size slices)

1 Small Squash (yellow) (cut to 1/8 inch size slices)

1 Small Onion (chopped to small pieces)

12 Grape or Cherry Tomatoes (halved)

2 Cloves of garlic (chopped to small pieces)

Place zucchini, squash, onion, olive oil, oregano, salt and pepper in a non-stick cooking pan.  Cook on a medium heat for 5 minutes stirring frequently, then a low heat for 5 minutes stirring occasionally.  Stir in the tomatoes, cover with a lid and cook at a low heat for 5 minutes stirring occasionally. Add the garlic and cook on a low heat another 1-2 minutes with the lid on. Remove all from the pan and place in a serving bowl.  Add the Basil and toss. 

This is a tasty and easy recipe that contains Vitamins A and C, Potassium, Lycopene, Quercetin and Fiber. It is also a great way to get some olive oil in your diet. (Try not to overcook as there is some loss of Vitamins A and C from the zucchini with cooking). This is great as a side dish to serve with a lean meat, chicken or fish.  It can also be used to toss with freshly cooked pasta, couscous or basmati rice and used as a main vegetarian meal. Try this dish for its great flavor and a health promoting/disease prevention boost to your diet. Look for organic vegetables whenever you can to reduce your overall exposure to pesticides. Remember to rinse all produce well before cooking and consuming.