ZUCCHINI and JICAMA SALAD

Ingredients:

1 small red onion, finely chopped ¼ cup chopped cilantro leaves ¼ cup freshly squeezed lime juice 2 tablespoons extra-virgin olive oil ¾ teaspoon salt 1 jalapeño, seeded and minced 2 medium zucchinis ½ large yellow bell pepper 1 medium jicama

Directions:
1. To make dressing, in a large bowl, combine red onion, cilantro, lime juice, olive oil, salt and jalapeño.
2. Add chopped zucchini, chopped bell pepper and chopped jicama; toss well.
3. Serve chilled or at room temperature.

Nutritional Information
Per Serving:

Net Carbs: 6.2 grams

Fiber: 4.8 grams

Protein: 1.5 grams

Fat: 3.8 grams

Calories: 79

Recipe Information:

Makes: 8 servings
Prep Time: 0:18:00
Marinate Time: 0:00:00
Cook Time: 0:00:00
Cool Time: 0:00:00

EASY ZUCCHINI PARMESAN

Easy Zucchini Parmesan 

This quick and healthy snack tastes like a gormet side-dish, but just takes minutes to prepare! And as a bonus, it's an easy way to get the kids to eat their vegetables.

INGREDIENTS
Zucchini, 1 cup, sliced
Parmesan Cheese, grated, 1 tbsp
I Can't Believe It's Not Butter, Original Buttery Spray, 10 sprays
Non-stick cooking spray

DIRECTIONS
Line a cookie sheet with aluminum foil, then coat with some non-stick cooking spray. Place the zucchini slices out on the pan, then spritz with them with the butter spray. Sprinkle on the parmesan cheese and then pop it in the oven. Broil for a few minutes - until the cheese starts to brown. Enjoy it while it's warm!

Make a larger batch for a delicious and healthy side dish for any meal! Your family will love it!

Number of Servings: 1

Nutritional Info

Amount Per Serving:

Calories: 51.6

Total Fat:	1.6g
Total Carbs:	7.3g
Dietary Fiber:	2.5mg
Protein:	3.2g

GARDEN PIE

Garden Pie

 

Recipe Ingredients:

2 cups thinly-sliced peeled zucchini
1 1/2 cups diced seeded fresh tomatoes
1/2 cup chopped onion
1/2 cup grated Parmesan cheese
1/4 tsp freshly-ground black pepper
1 1/2 cups fat-free milk
3/4 cup biscuit mix (Bisquick-type)
3 large eggs


Recipe Instructions:

Preheat the oven to 400 degrees. Prepare a 9-inch glass or ceramic pie plate with nonstick pan spray.

Layer the zucchini, tomatoes, and onion in the pie plate. Sprinkle the Parmesan cheese and pepper evenly over the vegetables.

Combine the milk, biscuit mix, and eggs. Beat until smooth, about 1 minute; pour over the vegetables.

Bake about 30 minutes. Let set 5 minutes before cutting into 6 equal wedges.

This recipe yields 6 servings. Serving size: 1 slice.

Exchanges Per Serving: 1 Medium-Fat Meat, 1 Starch, 1 Vegetable.

Nutrition Facts: 
Calories 180; 
Calories from Fat 66; 
Total Fat 7g; 
Saturated Fat 3g; 
Cholesterol 113mg; 
Sodium 397mg; 
Carbohydrate 19g; 
Dietary Fiber 2g; 
Sugars 7g; 
Protein 10g.

BAKED ZUCCHINI CHIPS

BAKED ZUCCHINI CHIPS 

Baked Zucchini Chips

3 medium zucchini, sliced into 1/4-inch chips
2 Tbsp. lemon juice
2 Tbsp. olive oil
Maldon sea salt or kosher salt and pepper to taste

2 oz. crumbled goat cheese

Preheat oven to 450 degrees. 

Toss zucchini slices with lemon juice, olive oil, salt and pepper. 

Spread out on in a single layer on a jelly roll pan. 

Roast 7 minutes. 

Turn zucchini over. 

Roast another 7-8 minutes. 

Toss with goat cheese and 

serve immediately.

Serves 6.

Per serving: 

93 calories, 

7 g. fat (3 g saturated), 

7 mg cholesterol, 

5 g carbohydrate, 

1 g fiber, 

3 g protein, 

La Casita Zucchini 

Definition of CASITA  : a small house

Preparation time: 10 min	Servings: 6
Cooking time: 20 min

Ingredients:

3 tbsp parsley, minced

6 oz baby jack cheese, grated

1 zucchini, trimmed and cut in half lengthwise

1/4 cup unsalted butter

1/4 tsp salt (optional)

1/4 cup onion, minced

2 tbsp water

Cooking Directions:

Melt butter in a heavy nonstick skillet over medium low heat. 

Add zucchini, parsley and onion. 

Add salt and pepper to taste. 

Sprinkle with cheese. 

Add water. 

Cover skillet tightly and cook 15 minutes or until zucchini is tender and cheese is melted. 

Nutrition Facts

Calories 180

% Calories From Fat 80%

Total Fat 16g

Saturated Fats 10g

Mono-unsaturated Fats 4.5g

Poly-unsaturated Fats 0.6g

Cholesterol 46mg

Sodium 260mg

Total Carbohydrates 2.3g

Dietary Fiber 0.5g

Sugar 1.1g

Protein 7.6g

CHICKEN & ZUCCHINI STEW

Chicken and Zucchini Stew

Ingredients

• 18 ounce(s) tomatoes, whole, canned
• 1 cup(s) broth, chicken, fat-free, salt-free
• 1 small pepper(s), green, bell, coarsely chopped
• 2 clove(s) garlic, minced
• 2 medium zucchini, coarsely chopped
• 1 dash(es) salt and black pepper, to taste
• 2 teaspoon basil, fresh, minced
• 1 1/2 pounds chicken, breast, boneless, skinless; cooked and cubed into 2-inch pieces

Preparation

1. Drain the liquid from the tomatoes into a saucepan. Chop the tomatoes and set aside. Add the broth, green pepper, and garlic to the tomato liquid. Bring to a boil, reduce heat to medium, and cook for 10 minutes.
2. Add the reserved tomatoes, zucchini, pepper, salt, and basil. Simmer until zucchini is tender, about 10 minutes. Reduce heat to low and add the chicken. Cook for 45 minutes.

Nutritional Info (Per serving):

Calories: 169, 

Saturated Fat: 1g, 

Sodium: 241mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 7g, 

Sugars: 4g, 

Cholesterol: 69mg, 

Protein: 27g

Exchanges: 

Vegetable: 1, 

Lean Meat: 4

Carb Choices: 0.5

ZUCCHINI BASIL SOUP

Zucchini Basil Soup 

 

Creamy and delicious, simple and fresh. Add a glop of Greek yogurt blended with PURE unflavored when isolate protein to make this a complete meal.

1 medium onion, diced
2 garlic cloves, chopped
2 pounds small zucchini, trimmed and cut crosswise into chunks
2 tablespoons olive oil
4 cups chicken broth - Swanson Natural Goodness has excellent flavor
1/3 cup loosely packed basil leaves
Sea salt and freshly ground black pepper

Cook onion and garlic in olive oil in a heavy saucepan over medium-low heat, stirring occasionally, 5 to 7 minutes, until tender. Add zucchini and 1 teaspoon sea salt and cook, stirring occasionally, 5 minutes. Add broth and simmer 15 to 20 minutes, until tender. Puree soup with basil in 2 batches in a blender or food processor (use caution when blending hot liquids).

Season soup with salt and pepper. Serve in shallow bowls with Greek yogurt.

Makes four 1 1/4 cup servings
Calories 202,
fat 4g,
carbs 9g,

protein 4g

CARROT ZUCCHINI MUFFIN

Carrot Zucchini Muffins

Ingredients:

1 3/4 c rolled oats
1 1/3 c carrots, shredded
1 c unbleached flour
1 c zucchini, shredded
1/2 c granulated sugar
2/3 c fat-free milk
1 tbsp baking powder
3 tbsps fat-free sour cream
1/4 tsp nutmeg
1/4 c egg whites, slightly beaten
* add your Favorite VANILLA or UNFLAVORED protein powder to bump up protein (adjust nutritional values)

Directions:

Preheat oven at 350.
Prepare 12 standard muffin cups with cooking spray and flour; set aside. In a mixing bowl, combine oats, flour, sugar, baking powder, and nutmeg. In another mixing bowl, combine carrots, zucchini, milk, sour cream, and egg whites. Mix dry ingredients with wet ingredients just until moistened.
Fill each muffin cup with 1/3 cup or 2 ounces of batter. Bake for 20 minutes, or until toothpick inserted in center comes out clean.

Makes 12 Muffins

Nutritional Info Per Muffin: 
Calories 110; 
Total Fat 0.5 g; 
Saturated Fat 0.1 mg;
Protein 3 g; 
Cholesterol 0.7 g; 
Carbohydrates 16 g; 
Sodium 182 mg;
Fiber 1 g; 

WW Points 2

LEMON HERB TILAPIA W/ ZUCCHINI

Lemon Herb Tilapia With Zucchini

Ingredients

• 1/2 cup(s) lemon juice
• 3 clove(s) garlic
• 1 teaspoon basil, dried
• 1 teaspoon tarragon, dried
• 1 teaspoon thyme, dried
• 4 fish, tilapia, filets, 4 oz. each
• 2 small zucchini, thinly sliced lengthwise
• 1 tablespoon margarine
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black ground

Preparation

1. Preheat oven to 400 degrees. Combine lemon juice, garlic, and herbs in a medium bowl. Add fish; cover and marinate in the refrigerator for 15 minutes.
2. Remove fish from marinade (reserve the marinade). Spray a 12x12-inch sheet of aluminum foil with cooking spray.
3. Place 2 fillets of fish on the sheet of aluminum foil. Top with half of zucchini. Repeat layering with another layer of fish, then remaining zucchini.
4. Sprinkle chunks of margarine over the top of fish and drizzle 1/4 cup of the marinade over the top. Sprinkle with salt and pepper.
5. Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.

Nutritional Info (Per serving):

Calories: 155, 

Saturated Fat: 2g, 

Sodium: 217mg, 

Dietary Fiber: 1g, 

Total Fat: 6g, 

Carbs: 5g, 

Sugars: 2g, 

Cholesterol: 76mg, 

Protein: 23g

Exchanges: 

Vegetable: 1, 

Lean Meat: 3, 

Fat: 0.5

Carb Choices: 0.5

ZUCCHINI FRITATTA

Zucchini Frittata

 

We ate this dish a lot growing up in my house and now it’s a perfect weekend lazy brunch or even a fast family supper. It is served at room temperature, cut into wedges. Get creative with your vegetables – asparagus and bell peppers are some of my favorites but the key to the dish is olive oil, garlic, and lots of freshly grated parmesan.

2 garlic cloves, sliced
1 tablespoon olive oil
1 medium zucchini – thinly sliced into rounds
8 eggs
1/4 cup milk
Salt and pepper
1/2 cup grated Parmesan

Preheat the broiler. Sauté garlic in 1 tablespoon of olive oil in a medium nonstick pan over medium heat for 1 minute to infuse flavor. Add the sliced zucchini and cook until tender, but not cooked through, about 2 minutes. Season with salt and pepper.

Whisk the eggs with the milk, ½ teaspoon salt, ¼ teaspoon pepper, and half the Parmesan cheese. Pour the egg mixture into the sauté pan and allow it to cook, undisturbed for 1 minute. Push the egg from the outside to the center, filling in the spots with the uncooked egg. When there isn't much loose egg left in the pan, sprinkle the Parmesan on top and place pan in the broiler for 3 to 4 minutes, until egg is set.

Take pan out of broiler, and allow frittata to cool in pan for 5 minutes. Invert plate on top of pan and turn over. Slice into wedges and serve.


Cut into 8 wedges
Per single wedge serving:
Calories 123,
fat 8gr,
carbs 2,

protein 10g

GRILLED CHICKEN & SUMMER SQUASH SALAD

Grilled Chicken and Summer Squash Salad

Grilled chicken breasts, summer squash, and baby arugula meet a spicy lime-cilantro dressing in this fresh take on chicken salad. 

Serves 4

1 large clove garlic, mashed to a paste with 1/2 tsp. kosher salt
3/4 cup canola oil
1/4 cup fresh lime juice and 2 tsp. finely grated zest (from 1 lime)
1/4 cup chopped fresh cilantro leaves and tender stems
1-1/2 Tbs. finely grated peeled fresh ginger
1 Tbs. finely chopped jalapeño (seeded if you like; about 1/2 a jalapeño)
1 tsp. granulated sugar
Kosher salt
1-1/2 to 1-3/4 lb. mixed summer squash, such as zucchini, yellow zucchini, and yellow squash, sliced 3/4 inch thick on an extreme angle (about 3 medium)
1-1/2 lb. boneless, skinless chicken breast halves, pounded to an even thickness
5 oz. baby arugula
Freshly ground black pepper

---

Prepare a medium-high gas or charcoal grill fire.

Put the garlic paste, oil, lime juice and zest, cilantro, ginger, jalapeño, sugar, and 1 tsp. salt in a small jar with a lid. Shake to emulsify. Put the squash and chicken on a rimmed baking sheet, drizzle with 1/2 cup of the vinaigrette, and toss to coat. Grill on both sides until the squash is barely tender and the chicken is just cooked through, 4 to 6 minutes total. Transfer to a cutting board and let cool briefly.

Meanwhile, toss the arugula in a large bowl with 1/4 cup of the vinaigrette and season with a pinch of salt and pepper. Divide among 4 plates.

Cut the squash and chicken into bite-size pieces. Put them in the bowl and toss with the remaining vinaigrette and salt and pepper to taste. Use a slotted spoon to divide the mixture among the plates.

Serving Suggestions

Grilled Peaches with Raspberry Butter and Cookie Crumbs are a perfect finish for this salad.

nutrition information (per serving):
Calories (kcal): 600; 

Fat (g): 47; 

Fat Calories (kcal): 410; 

Saturated Fat (g): 4.5; 

Protein (g): 37; 

Monounsaturated Fat (g): 28;  

Carbohydrates (g): 10; 

Polyunsaturated Fat (g): 13; 

Sodium (mg): 520; 

 Cholesterol (mg): 95; Fiber (g): 3;

ZUCCHINI FRITATTA

Ingredients:

2 tablespoons extra virgin olive oil 2 medium zucchini, cut into ¼ thick rounds ½ cup sliced green onions 1 teaspoon salt ¼ teaspoon crushed red pepper 8 large eggs, lightly beaten with 2 tablespoons water 4 ounces goat cheese, crumbled ¼ cup packed basil leaves, thinly sliced

Directions:
1.    Heat oven to 350°F.
2.    Heat 1 tablespoon of oil in a 12-inch nonstick ovenproof skillet over medium-high heat.
3.    Cook zucchini 10 minutes, turning slices as they brown.
4.    Add green onion; sprinkle with ½ teaspoon salt and crushed red pepper.
5.    Cook 2-4 minutes, until zucchini is golden and tender; transfer to a bowl, wipe down skillet.
6.    Heat broiler with rack in upper level (but not the closest to heat source).
7.    Whisk eggs, water, goat cheese, basil and remaining ½ teaspoon salt in a bowl.
8.    Heat remaining 1 tablespoon oil in skillet over medium-high heat; add egg mixture and cook 1½ minutes to set bottom.
9.    Spoon zucchini mixture evenly over top; reduce heat to medium-low, cover and cook 5-6 minutes until edge is set and puffed.
10.  Uncover, transfer to broiler and broil 1-1½ minutes, just until top is set and lightly golden.

Nutritional Information
Per Serving:

Net Carbs: 4.0 grams

Fiber: 0.4 grams

Protein: 19.0 grams

Fat: 24.5 grams

Calories: 310

Recipe Information:

Makes: 4 servings

Prep Time: 0:10:00

Marinate Time: 0:00:00

Cook Time: 0:25:00

Cool Time: 0:00:00

ZUCCHINI PIZZA

STEAMED ZUCCHINI W/ BUTTER

Steamed Zucchini with Butter 

Preparation time: 5 minutes

Serves: 4

Cooking Time: 10 minutes

Ingredients:

2 tsp unsalted butter

1/4 tsp pepper, to taste

1-1/4 lb zucchini, cut in .25 in. slices

Cooking Directions:

Place zucchini in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until zucchini is bright green and tender. Drain. Add butter and pepper to taste. 

Nutrition Facts

Calories 40

% Calories From Fat 49.5%

Total Fat 2.2g

Saturated Fats 1.3g

Mono-unsaturated Fats 0.5g

Poly-unsaturated Fats 0.2g

Cholesterol 5.1mg

Sodium 14mg

Total Carbohydrates 4.8g

Dietary Fiber 1.6g

Sugar 2.5g

Protein 1.7g

EASY ZUCCHINI PARMESAN

Easy Zucchini Parmesan
This quick and healthy snack tastes like a gormet side-dish, but just takes minutes to prepare! And as a bonus, it's an easy way to get the kids to eat their vegetables.
INGREDIENTS
Zucchini, 1 cup, sliced
Parmesan Cheese, grated, 1 tbsp
I Can't Believe It's Not Butter, Original Buttery Spray, 10 sprays
Non-stick cooking spray
DIRECTIONS
Line a cookie sheet with aluminum foil, then coat with some non-stick cooking spray. Place the zucchini slices out on the pan, then spritz with them with the butter spray. Sprinkle on the parmesan cheese and then pop it in the oven. Broil for a few minutes - until the cheese starts to brown. Enjoy it while it's warm!

Make a larger batch for a delicious and healthy side dish for any meal! Your family will love it!
Number of Servings: 1
serv
 

Nutritional Info

Amount Per Serving:

Calories: 51.6

Total Fat:	1.6g
Total Carbs:	7.3g
Dietary Fiber:	2.5mg
Protein:	3.2g