This week we’re highlighting zucchini with easy and nutritious zucchini recipes that take 30 minutes or less to make. Besides being delicious, there are some great health benefits to eating zucchini. Zucchini contains significant amounts of fiber which aids in digestion and helps keep you fuller longer. It’s also rich in antioxidants and anti-inflammatory phytonutrients to help rid the body of free radicals and inflammation. And it is a good source of vitamin B which helps reduce fatigue and improve mood. 

Quinoa Stuffed Zucchini Boats

Serves 4

½ zucchini = 1 green, 1 yellow

Ingredients

4 large zucchini, halved lengthwise

1 cup cooked quinoa

1 red bell pepper, small dice

1 shallot, small dice

¼ cup parsley, chopped

½ cup shredded nonfat mozzarella cheese, divided

Salt and pepper

1 tablespoon olive oil

Directions

Heat oven to 400 degrees. Gently scrape seeds from zucchini halves and set aside. In a large bowl mix quinoa, pepper, shallot, parsley and half of the cheese. Sprinkle with salt and pepper. Mix well and set aside. Heat a large nonstick grill pan over medium. Drizzle zucchini with olive oil and sprinkle with salt and pepper. Place cut side down on the heated pan and grill for 3 – 5 minutes. Remove from pan, fill with quinoa mixture and top with the reserved mozzarella cheese. Place in a baking dish or on a sheet pan and bake in the oven for 8 – 10 minutes. Serve immediately.

 

Spicy Zucchini Arrabiata

Serves 4

1 closed fist = 1 green

Ingredients

4 medium zucchinis spiralized

Your favorite store-bought arrabiata sauce or follow the recipe below:

1 tablespoon extra virgin olive oil

2 teaspoons crushed red pepper flakes

1 cup diced onion

3 cloves garlic, minced

1 28 oz can crushed San Marzano tomatoes

1 bunch fresh basil, torn

1 teaspoon salt

½ teaspoon black pepper

Directions

Heat oil in a large saucepan over medium. Add red pepper flakes and cook for 1 minute. Add onion and cook for 5 – 7 minutes until translucent and tender. Add garlic and cook 1 minute more. Add crushed tomatoes, basil, salt, and pepper. Bring to a boil then lower heat and simmer 20 – 25 minutes. Divide spiralized zucchini into 4 bowls, top with sauce and serve immediately.

 

Crunchy Zucchini Tots

Serves 4

1 closed fist = 1 green, 1 yellow

Ingredients

2 cups packed shredded zucchini

2 large eggs

½  cup shredded low-fat mozzarella cheese

½ cup whole wheat Italian bread crumbs

½ teaspoon salt

½ teaspoon freshly ground pepper

Directions

Preheat the oven to 400 degrees. Spray a sheet pan with nonfat cooking oil. Shred the zucchini and squeeze dry in a clean kitchen towel. In a large bowl mix zucchini with the rest of the ingredients. Roll into bite-sized pieces, like the size of a tater tot. Place on the prepared pan and spray tops with nonfat oil. Bake for 20 – 25 minutes turning halfway through until golden brown on both sides. Serve immediately.

 

Zucchini Turkey Burgers

Serves 4

1 palm = 1 green, 1 yellow

Ingredients

1 lb lean ground turkey

1 cup grated zucchini, squeezed dry in a clean kitchen towel

1 clove garlic, minced

3 scallions, sliced

1 teaspoon dried marjoram

1 tablespoon Worcestershire sauce

¾ teaspoon salt

½ teaspoon freshly ground black pepper

For serving:

Whole wheat rolls (½ bun=1 yellow light)

Nonfat cheddar cheese (optional) (1 thumb=1 yellow light

Red onion, sliced (green light)

Tomato, sliced (green light)

Romaine (green light)

Mustard (green light)

Directions

Combine all burger ingredients and mix well. Form into ½ inch thick patties and spray each side with nonfat cooking oil. Spray a large nonstick skillet with nonfat cooking oil and heat over medium. Add the burgers and cook, turning once until browned about 5 – 8 minutes per side.  Place on bun and top with cheese, red onion, tomato, romaine and a dollop of mustard.

 

Zucchini Pan Pizza

Serves 4

1 open palm = 1 green, 2 yellow

Ingredients

Whole wheat pizza dough, store-bought

1 large zucchini, sliced lengthwise

½ red onion, sliced

3 cloves garlic, sliced thin

1 cup cherry tomatoes, halved lengthwise

¼ cup low-fat feta cheese, crumbled

Salt and pepper

1 tablespoon extra virgin olive oil

Directions

Preheat oven to 400 degrees. Spray a sheet pan or pizza pan with nonfat cooking oil. Roll out dough to fit the pan. Top with zucchini, onion, garlic, tomato, cheese, salt, and pepper. Drizzle with oil. Cook for 20 – 25 minutes until the top is golden brown and the bottom is crispy.