|Got Zucchini? Don’t Let It Go to Waste||| Print ||
|Thursday, 16 August 2012 12:56|
If you or your neighbors have a garden, you’re likely to be loaded down with zucchini right about now. Don’t let any go to waste. It’s simple and quick to cook in a variety of main courses, salads and desserts.
To learn more ways to prepare this nutritious summer squash, attend this weekend’s Hayward Zucchini Festival. See details on page 11.
ZUCCHINI-ROSEMARY MEATLESS FRITTATA
1 tablespoon olive oil
1 clove garlic, minced
2 cups zucchini, halved lengthwise and thinly sliced
4 large eggs
2 egg whites
1/4 teaspoon salt, divided
1/4 teaspoon pepper, divided
1/2 teaspoon chopped fresh rosemary
2 ounces Parmigiano Reggiano, grated
Preheat the oven to broil.
Heat oil in a skillet over medium-high heat; add garlic, cook for 1 minute but don’t let it brown. Add zucchini; cook 5 minutes or until tender, stirring continuously. Season with salt and pepper.
Meanwhile, whisk together the eggs, egg whites and rosemary, and season with salt and pepper. Pour the egg mixture over the zucchini and cook, just until the eggs begin to set, about 3 minutes.
Sprinkle cheese evenly over the top. Place pan under the broiler for 3 minutes or until the fritatta rises slightly and becomes light and settled. The eggs should not be runny. Transfer to a serving plate, cut into pie-shaped wedges, and serve. Serves 4.
3/4 pound uncooked spaghetti
1 (7-ounce) can chipotle chiles in adobo sauce
2 teaspoons olive oil
2 garlic cloves, minced
4 cups shredded zucchini (about 1-1/4 pounds)
3/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons Parmesan cheese, shaved
Cook pasta according to package directions, omitting salt and fat. Remove 1 chile (smaller for less spice, larger for more) and 1 tablespoon sauce from can (reserve remaining sauce for another use). Remove and discard seeds from chile and mince. Heat oil in a large nonstick skillet over medium-high heat. Add chile, sauce and garlic; sauté 1 minute. Add zucchini; cook, stirring constantly, for 4 minutes. Toss pasta with zucchini mixture. Sprinkle with salt, pepper and cheese. Yields about four 2-cup servings.
Nutritional information per serving: Cal. 386, Fat 5g, Carb. 72g, Fibre 5g, Chol. 2mg, Sodium 267mg
ZUCCHINI & TERIYAKI SALMON
Low-sodium teriyaki sauce
2 (6-ounce) salmon fillets
2 small zucchini, thinly sliced
4 scallions, chopped
Combine 5 tablespoons teriyaki sauce and fish in a zip-top plastic bag. Seal and marinate 20 minutes. Toast sesame seeds in a large nonstick skillet over medium heat, and set aside.
Drain fish, discarding marinade. Add fish to skillet, and cook 5 minutes. Turn and cook for 5 more minutes over medium-low heat. Remove from skillet, and keep warm. Add the zucchini, scallions and 2 teaspoons oil to skillet. Sauté 4 minutes, or until lightly browned. Stir in 2 tablespoons teriyaki sauce. Sprinkle with sesame seeds, and serve with salmon. Makes 2 servings.
Nutritional information per serving: Cal. 376, Fat 16g, Carb. 11g, Fiber 3g, Chol. 87mg, Sodium 375mg
1-1/2 to 2 pounds sliced zucchini
8 ounces sliced mushrooms
1 large green bell pepper, cut into thin strips
1 clove garlic, minced
2 teaspoons dried leaf basil, crumbled
1 tablespoon melted butter
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon sugar
1/4 teaspoon Worcestershire sauce
2 medium tomatoes, peeled and chopped
Combine zucchini, mushrooms, green pepper, garlic, basil, butter, salt, pepper, sugar and Worcestershire sauce in a large skillet over medium heat; cook for 5 minutes. Add tomatoes and cook for 5 minutes longer, or until tender. Yields 8 servings.