Zucchini diet meals provide the body with vitamins, micronutrients. The vegetable also contains mineral salts that are necessary for the normal assimilation of food. Zucchini is widely used on a strict diet.

Zucchini casserole

Zucchini diet dishes are prepared with a variety of ingredients.

You can make a delicious casserole that contains the following ingredients:

• 800 grams of zucchini;
• dill;
• 1 onion;
• flour (in the amount of three tablespoons);
• 3 eggs;
• 20 ml olive oil;
• salt.

The step-by-step recipe for making a vegetable casserole is quite simple:

1. You need to make vegetable puree. In this case, pieces of onion and zucchini are chopped with a blender.
2. Cut one boiled egg into small pieces, add it to the puree.
3. Pre-chopped dill, flour, salt, two raw eggs, a little pepper.
4. Transfer the resulting mixture to a baking dish.
5. The dish must be baked in the oven for 35 minutes. After the casserole has cooled down, sprinkle it with hard cheese, chopped on a grater.

Zucchini puree soup

Zucchini is also used in hot dietary meals for weight loss.

For example, the following ingredients are present in an appetizing puree soup:

• 20 ml olive oil;
• 20% cream (0.2 l);
• 3 garlic cloves;
• 1 onion;
• 2 potato tubers;
• 1 carrot;
• 4 zucchini;
• 1 liter of veal broth;
• 10 croutons;
• salt and black pepper.

The cooking process is as follows:

1. Potatoes, carrots, zucchini, onions are thoroughly peeled.
2. In a separate frying pan with preheated oil, fry the onion pieces and chopped garlic using a press.
3. Cut potatoes, carrots, zucchini into neat slices. Slices of vegetables are stewed over low heat for 5 minutes.
4. After that, you need to add the right amount of broth.
5. After that, you need to warm up the cream.
6. The broth is poured into a separate container. Vegetables are chopped with a blender to a puree consistency.
7. Pour cream and broth into a container with vegetables. Bring the dish to a boil.
8. After that, the fire is turned off.
9. In parallel with the preparation of the puree soup, you need to fry the croutons in a separate frying pan.

Diet zucchini stew

To make zucchini stew, you need the following products:

• 500 grams of zucchini;
• 30 grams of low fat sour cream;
• 500 grams of eggplant;
• 2 eggs;
• 20 grams of bread crumbs;
• spices (to taste).

The stew is prepared in the following sequence:

1. First you need to wash the vegetables and cut them into small pieces.
2. Slices of vegetables are carefully laid out on a baking sheet and baked in the oven.
3. After that, you need to beat the eggs with the right amount of sour cream.
4. Greens, crackers are added to the resulting mixture. The resulting mass is thoroughly whipped and vegetables are poured into it.
5. The stew is baked in the oven (until tender).

Ducan muffins with zucchini in the microwave

To make muffins you need:

• 20 grams of oat bran;
• 1 egg;
• zucchini pulp (about 50 grams);
• 20 ml of low fat milk;
• salt;
• ¼ teaspoon of baking soda.

Diet zucchini muffins are made as follows:

1. The vegetable pulp is placed in the oven for 10 minutes so that it becomes soft.
2. Beat the egg in a separate container until a thick foam forms. After that, you need to add bran, milk, salt, zucchini, soda.
3. All ingredients are thoroughly mixed and the resulting mass is spread into small molds. Muffins must be baked in microwave oven for two minutes.

Zucchini smoothie

Making a squash smoothie is easy enough. You just need to grind the pre-prepared ingredients with a blender. In this case, you must follow these simple recommendations:

Salt should not be added to smoothies. In this case, part of useful properties diet cocktail.

You can make a smoothie with the following ingredients:

• 0.2 kg zucchini;
• 150 grams of cucumber;
• 5 grams of ground coriander;
• a pinch of ground red pepper.

Smoothie has a tart taste. The cocktail helps to eliminate edema, improves metabolism.

The way to make a squash smoothie is pretty simple:

1. The courgettes are cut into 2 approximately equal parts. Using a spoon, carefully remove the pulp of the vegetable with seeds.
2. Cut cucumbers and zucchini into small pieces. Slices of vegetables are placed in a blender bowl, chopped to a puree consistency.
3. Then you need to put the spices and beat the smoothie again.

Steamed zucchini pancakes

Vegetables are endowed with a diuretic effect. Zucchini promotes the removal of excess fluid, prevents premature aging. Steamed vegetable pancakes saturate the body with potassium and iron.

To make steamed pancakes, you will need the following products:

• 1 zucchini;
• 2 small onions;
• 2 eggs;
• 250 grams of flour;
• a small amount of soda and bread crumbs;
• olive oil.

Cooking method:

1. First, the zucchini is chopped on a grater.
2. The resulting gruel must be combined with flour, onions, soda, eggs.
3. It is necessary to knead the dough, which must be held in a double boiler for 5-10 minutes.
4. Next, fry the zucchini pancakes in oil. They can be served with a small amount of dietary sauce. This sauce is made from yogurt, garlic, dill.

Diet recipe in the oven

You can prepare an appetizing dish with the following foods:

• 1 kg of tomatoes;
• 2 onions;
• 0.5 kg of zucchini;
• olive oil;
• some cheese (about 120 grams);
• salt to taste.

The step-by-step cooking scheme is as follows:

1. The tomatoes are washed, the top is carefully cut off.
2. Zucchini must be peeled and seeds removed. They are cut into small pieces, fried with butter and onions.
3. Tomatoes are stuffed with the resulting mixture of zucchini.
4. Sprinkle vegetables with grated cheese and put in the oven for 25 minutes. Baked zucchini can be used both as a side dish and as a separate dish.

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More and more people are trying to lead healthy image life and adhere to proper nutrition. Diets are also widely used by both women and men.

Vegetables and fruits play an important role in losing weight, acting as a kind of "whisk" that "sweeps" all unnecessary from the body, helping to lose weight.

But, the most invaluable benefit in the difficult struggle for the loss of excess "ballast" is the zucchini. You can give a vegetable any desired taste, prepare a variety of dishes from an appetizer to a dessert, in addition, it is ideal for losing weight.

The calorie content of zucchini is 27 kcal per 100 g.

Having moved from Mexico in the 16th century, the vegetable has become incredibly popular and in demand. In the beginning, he was admired in the botanical gardens. But, after being tasted by the Italians, the fruit began to be eaten around the world.

It was plucked as very small, from 10 cm, and grown to a huge size in order to feed the whole family with one vegetable. John Handbury in 1998 in the UK raised a fetus weighing 61 kg.

Note! Thanks to its unique taste, ease of cultivation and an extensive list of medicinal properties, zucchini has become the No. 1 fruit around the world for both baby food and dietary meals.

Useful and healing properties of zucchini

The chemical composition includes vitamins A, C, B1, B2, B6, PP; organic acids, potassium, iron, magnesium, carotene, thanks to which:

• easily absorbed and has a stimulating effect on the intestines;
• participates in the production of collagen, which has a beneficial effect on the condition of the skin, which often loses its elasticity with diets;
• improves vision and condition of hair, nails, teeth, which often deteriorate from strict diets;
• has a beneficial effect on the brain, which is important when there is a lack of sugar;
• strengthens the muscles necessary for physical exercise while losing weight;
• stimulates the liver, which is involved in cleansing the body of "harmful";
• acts as a natural adsorbent and diuretic, helping to remove accumulated salts and water from the body together with toxins and toxins and improves kidney function;
• reduces cholesterol and prevents the formation of atherosclerotic plaques;
• positively affects the quality of blood;
• quickly saturates, while accelerating metabolism;

Note! In addition, it has antiallergic, choleretic properties and is indicated for cholecystitis, gallstone disease, hepatitis, colitis, atherosclerosis, pyelonephritis, urolithiasis, obesity. Zucchini is not allergenic and is indicated as part of children's, medical and dietary menus.

Zucchini dietary recipes for weight loss

For a dietary menu from zucchini, you can prepare more than 100 dishes from appetizers to desserts with a minimum calorie content, we will consider the most delicious in detail with step-by-step cooking.

Diet stew

Stew can be made with all vegetables that don't fit well in the refrigerator. For this recipe, we will take only the main products.

However, you can add white cabbage as a natural fat burner, beets for intestinal motility and better digestibility, asparagus beans, broccoli, cauliflower, mushrooms as vegetable protein instead of meat.

Calories per 100 finished product - 70-75.

Ingredients:

• zucchini - 1.8 kg;
• tomatoes - 0.5 kg;
• carrots - 400 gr;
• onions - 300 gr;
• garlic;
• salt, spices.

Preparation:

1. Wash the zucchini, peel and seeds. The young fruit can be left as it is.
2. Cut the onion into rings, grate the carrots or cut into strips.
3. Add chopped vegetables in a heavy-bottomed skillet, slow cooker or vogue.
4. Add grated or chopped tomatoes. Can be substituted with tomato paste (not sauce). Put out another 10 minutes.
5. Transfer the zucchini to the vegetables and simmer over medium heat without a lid (if you need to achieve a dry texture) or low heat under the lid (if you need an almost puree-like mass).
6. 3-5 minutes before being ready, add finely chopped or pressed garlic.
   Decorate with dill or your favorite herbs.

Zucchini soup

May have different variations: chicken or vegetable broth; with or without cream, cheese; in the form of mashed potatoes or regular soup; with the addition of cereals or potatoes if desired. Let's give an example of the calorie recipe itself, which does not exceed 70 kcal. Without potatoes and cheese, the calorie content is reduced to 35-40.

Ingredients:

• chicken breast or soup set - 500 gr;
• water - 2 l;
• zucchini - 1 kg for mashed potatoes and 500 g for regular;
• carrots - 150 gr;
• potatoes - 150 gr;
• any cheese - 150 gr;
• cream - 250 gr;
• garlic, pepper, salt, spices to taste.

Preparation:

1. Immerse the washed chicken (or vegetables in the case of vegetable broth) in cold water, salt immediately.
2. Cook for 30-40 minutes after boiling.
3. Add grated vegetables (or diced, but the cooking time will increase), cereals (millet, rice, oatmeal, buckwheat).
4. Cook until all vegetables are tender.
5. Grate the cheese into the broth and pour in the cream. Boil.
6. Punch with a blender to form a pasty mass if necessary.
7. Season the hot soup with garlic and pepper if desired.
8. Decorate with any herbs, rye croutons and season with cream or sour cream.

Porridge with zucchini

It is prepared according to the principle of well-known pumpkin-millet porridge. There are also many variations: with and without milk; with sugar or honey; with millet, rice, oatmeal; with pumpkin. Here is the most high-calorie option with sugar, not exceeding 100 kcal per 100 g.

Ingredients:

• zucchini - 1 kg;
• pumpkin - 1 kg;
• rice - 500 gr;
• millet - 500 gr;
• water - 1 l;
• milk - 1 l;
• sugar - 50 gr;
• salt to taste.

Preparation:

1. Bring water with milk to a boil and salt.
2. Lay out the grated or chopped pumpkin and zucchini.
3. Cook until soft, add washed cereals.
4. Cook over low heat under a lid or in an oven on a minimum temperature until the millet is cooked.
5. Season the finished porridge with sugar or add honey to taste.

Steamed zucchini pancakes

The recipe with flour and whole eggs has 80-90 kcal per 100 g. If you squeeze the zucchini well under the press, and add only proteins instead of whole eggs, the calorie content will be halved.

Ingredients:

• grated zucchini - 400-600 gr;
• flour - 100 gr;
• eggs - 1-3 pcs.;
• greens;
• spices, salt.

Preparation:

1. Add a little salt, transfer to a colander and press down with a press (a saucepan filled with water).
2. Beat eggs, add chopped herbs, flour.
3. Form cutlets, put on a steamer or multicooker tray, pour into a bowl required amount water and switch on the appropriate program. Or pour water into a saucepan, put a wire rack or colander on top, put pancakes and steam. Or pour a little water into a baking sheet, put a frequent wire rack on top and lay out the squash patties, bake in a preheated oven for at least 30 minutes.
4. Decorate the finished pancakes with herbs, serve with sour cream.

Zucchini casserole

Any vegetables will do, you can add mushrooms, boiled or canned beans... For 100 g of ready-made casserole 80-85 kcal.

Required:

• zucchini - 600 gr;
• onions - 150 gr;
• carrots - 150 gr;
• mushrooms - 300 gr;
• sour cream - 250 gr;
• cheese - 250 gr;
• eggs - 3 pcs.;
• greens, seasonings, spices;
• vegetable oil for the form.

Preparation:

1. Cut the zucchini and blanch.
2. Simmer carrots, peppers, mushrooms, onions in a pan with a minimum amount of oil.
3. Transfer all vegetables to a baking sheet covered with foil and greased with vegetable oil.
4. Mix eggs, sour cream, grated cheese and chopped herbs, you can add garlic.
5. Pray vegetables with cheese and sour cream sauce.
6. Bake at 180 ° C oven for at least 40 minutes.

Serve with your favorite sauce.

Zucchini and tomato platter

For this recipe, zucchini is more suitable. Despite the presence of mayonnaise, it has only 59 kcal per 100 g. If you replace cheese with cottage cheese and mayonnaise with sour cream, the calorie content will decrease by a third.

Ingredients:

• zucchini - 3 pcs.;
• tomatoes - 3-4 pcs.;
• mayonnaise - 1 tablespoon;
• processed cheese - 150 gr;
• garlic - 1 head;
• greens;
• salt.

Preparation:

1. Cut the zucchini into rings, add salt and leave for 10-15 minutes.
2. Mix the grated cheese, garlic, cheese and herbs passed through a press.
3. Grease a circle of zucchini with cheese-mayonnaise sauce, put a circle of tomato, grease with sauce again.
4. Place on a greased baking sheet or wire shelf.
5. Bake on the grill or under the very top of the oven at 200 ° C for 40-50 minutes.

Serve with sour cream and herbs.

Zucchini soup with mushrooms

The calorie content of the finished dish is 36 kcal per 100 g. If vegetables are not sautéed and potatoes are not added, the calorie content will decrease by a third.

Ingredients:

• mushrooms - 300 gr;
• zucchini - 300 gr;
• potatoes - 3 pcs;
• carrots - 2 pcs.;
• onion - 1 pc .;
• green onion - 1 pc.;
• greens, salt, pepper, bay leaf;
• water - 500 gr.

Preparation:

1. Boil forest mushrooms (chanterelles, porcini) for 30 minutes, drain the water. Oyster mushrooms, champignons just wash.
2. Immerse the chopped mushrooms in boiling water.
3. Chop the onion, grate the carrots and sauté in vegetable oil.
4. Cut the potatoes and zucchini into cubes and place with the mushrooms. Add the salvaged vegetables there.
5. After boiling, salt and pepper, add lavrushka.
6. Simmer for about 30 minutes until the potatoes are tender.
7. Add finely chopped green onions and herbs.

Note! It is possible to add cream, punch with a blender and serve as a puree soup. Decorate with herbs and rye croutons.

Squash caviar

Celery plays a huge role in weight loss. Therefore, we will give an example of squash caviar with celery root. The calorie content is 95 kcal per 100 g. Caviar without frying vegetables will help reduce calories.

Ingredients:

• zucchini - 3 pcs.;
• celery root - 1 pc .;
• onions - 100 gr;
• carrots - 150 gr;
• dry mustard - 5-7 gr;
• spice;
• salt.

Preparation:

1. Grate the zucchini on a coarse grater.
2. Fry onions and carrots.
3. Dilute the mustard with boiled warm water in a ratio of 1:10.
4. Chop the greens.
5. Mix everything, add 100 grams of water.
6. Cook after boiling for about an hour until a puree mass is formed.

Allow to cool and serve with crispbread.

Marinated zucchini

Vegetables according to this recipe can be eaten after 3 days. If desired, long-term storage, the chopped fruits are laid out in jars with horseradish and currant leaves. The calorie content is 20 kcal per 100 g.

Ingredients:

• zucchini - 500 gr;
• citric acid - 1 g;
• salt - 2 tsp;
• sugar - 2 tsp;
• dill;
• peppercorns;
• water - 500 ml.

Preparation:

1. Cut the courgettes into circles or plates. Put in the required container, sprinkle with dill.
2. Pour salt, sugar, lemon, pepper into the water and boil.
3. Pour marinade over and leave for 3 days.

Note! The example of dishes shows how you can significantly reduce the calorie content of any dishes. You just need to adhere to a few simple rules.

How to cook zucchini diet food - useful tips

Almost any recipe can be “turned” into a diet recipe with simple tips:

1. It is quite possible to stew food in water.
2. Fry without oil using a grill, special mats, non-stick skillet or baking paper.
3. Replace mayonnaise with sour cream.
4. Use only whites instead of whole eggs.
5. If you cannot refuse potatoes as part of a dietary dish, you can cook them separately in their uniform. Moreover, infrequently boiled potatoes without oil are possible.
6. The lack of salt recommended for diets can be compensated for with spices, spices, a small amount soy sauce or apple cider vinegar.

Note! Based on these principles, it is built as proper nutrition and many diets, including the squash diet and squash fasting days, but the vegetable must be selected and cooked correctly.

How to choose a zucchini for your diet?

You should choose fruits that have not reached enormous sizes. The best option is a vegetable no more than 30 cm.

The rind also matters. To prepare dishes from a whole vegetable (cut in half or in slices), it is better to choose green fruits, they are juicier, softer, practically pitted and you can cook them together with the skin.

For recipes where you need to grate fruits, you can take yellow and white ones. The number and size of seeds are higher there, but the pulp has a denser texture and produces less juice.

Is it possible to lose weight on zucchini?

Squash diet

The zucchini diet can last from 3 to 14 days. It is based on the rules described above, in addition:

• refusal of alcohol, sugar, flour and preservation and potatoes;
• do not eat 3 hours before bedtime;
• drink at least 2 liters of clean water per day, and you must drink 30 minutes before and at least 30 minutes after meals;
• it is advisable to replace coffee and tea with herbal decoctions (chamomile, rose hips, linden, ginger-lemon drink and the like), fruit drinks, unsweetened compotes, and dilute fresh juices in half with water;
• try to subject the zucchini to heat treatment as little as possible;
• with a diet duration of more than 3 days, the intake of a complex of vitamins is recommended.

During the diet, it is allowed to eat only 1.5 kg of zucchini in any form (except for frying), a couple of glasses of kefir, fruits (except banana and grapes), other vegetables, cottage cheese, low-fat varieties of fish and meat (no more than 150 grams per day ), 10 grams of vegetable oil and honey per day, bran, bread, a slice of yesterday's rye bread in the morning, 2 hard-boiled eggs, natural yoghurts.

An approximate daily diet may look like this:

• Breakfast: vegetable / fruit salad with natural yoghurt / zucchini stew.
• 2nd breakfast: fruit / baked zucchini.
• Lunch: stewed cabbage with meat / fish.
• Snack: fruit / dried fruits / stew / squash caviar with bread.
• Dinner: vegetable salad / stew / baked zucchini.

Note! During the squash diet, you can lose from 2 to 14 kg, depending on the duration and adherence to the recommendations.

Fasting day at zucchini

Allows the use of 2 kg of zucchini in any form, except for frying and at least 2 liters of clean water. In one day of unloading, you can get rid of 1 to 1.5 kg.

If this option is difficult to withstand, you can add a couple of fruits / vegetables / berries / fresh / kefir / cottage cheese, but the weight loss will be significantly lower.

It is not only possible to lose weight on zucchini, but it is also desirable to unload the body at least once every three months. A useful vegetable not only will help to remove excess, it will saturate the body with the necessary healing components.

Note! And in the summer squash season, a healthy fruit simply must be in the diet at least once a week. Moreover, dietary dishes from zucchini are not only healthy and low-calorie, but also tasty and varied.

Zucchini boats with meat

Ingredients:

1 medium young zucchini
100 g minced meat
1 tomato
70 gr. cheese
parsley, salt, ground pepper to taste
1 clove of garlic

Preparation:

1. Wash the zucchini, dry it, you do not need to peel it, cut it lengthwise into 2 equal parts, then carefully remove the pulp from each half with a spoon, leaving not too thick walls. Then grease the "boats" with vegetable oil, transfer to a baking sheet with the slices down and bake in the oven at 180 degrees for 10-15 minutes.
2. Heat a little vegetable oil in a frying pan, chop half of the zucchini pulp, fry a little, add minced meat, fry until the liquid evaporates, but do not dry out too much, add chopped parsley, garlic, salt and pepper.
3. Fill the boats with minced meat, place thinly sliced ​​tomato slices on top and sprinkle with grated cheese, bake in the oven at 200 degrees for 15-20 minutes, until the zucchini becomes soft.

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Eggplant is food instead of a cigarette
Eggplant is not only delicious, but also healthy.

They are a source of coarse fibers that improve the digestion process and remove toxic substances from the body.

Eggplant is a source of coarse fiber

Eggplant is a low-calorie product rich in vitamin C. There are many microelements in it.

Eggplant is rich in trace elements

If you want to quit smoking, replace cigarettes with eggplant. The fact is that eggplants contain a lot of nicotinic acid, so their use can minimize the discomfort for a smoker caused by giving up cigarettes.

Eggplant contains a lot of niacin

The purple color of eggplants is due to the presence of anthocyanins in them - substances that have anti-cancer effects.

In addition, anthocyanins help to improve memory, as they protect the myelin sheaths covering each nerve fiber from damage and thereby allow a person to purposefully perform any actions.

Podium. Champion in coarse fiber content

1. Eggplant

3. Zucchini

How to choose eggplants?
Choose young eggplants with intact skin.

Young eggplants with intact skin

How to store eggplants?

Store eggplants in the refrigerator (vegetable drawer). Eggplant with intact skin can be stored for 10-12 days, with damaged skin - 2-3 days.

Store eggplants in the refrigerator

How to use eggplants?

Eat fresh young eggplants.

Eat fresh young eggplants

More mature eggplants require heat treatment, as an alkaloid accumulates in them, which gives bitterness. Therefore, bake them before eating.

Eggplant platter

Bake the eggplants, peel them, add fresh vegetables (tomatoes, bell peppers, red onions), spices and olive oil.

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ZOOP PANTS WITH CHEESE AND GARLIC.

Zucchini - 4 pcs. middle young
Onions - 1 pc.
Raw potatoes - 1 pc.
Garlic - 4 cloves
Flour - from 2 to 6 tablespoons (depends on the amount of juice that the zucchini will secrete)
Starch - 1 tablespoon
Parmesan cheese - 50 g.
Eggs - 2 pcs.
Salt
Pepper
Dill
Vegetable oil - 4 tablespoons

Grate the zucchini on a coarse grater (drain the juice if necessary).
Grate medium peeled potatoes on a fine grater.
Finely chop the onion and garlic, finely chop the dill.
Grate the cheese on a fine grater and add to the total mass.
Season with salt and pepper and stir the mixture thoroughly.
Then, stirring, add starch, eggs, flour and bring to the consistency of pancake dough.
Add oil and stir.
Ignite the frying pan to the desired temperature (you can lightly grease the first batch with oil) and spread the pancakes of the desired size with a spoon. Fry on both sides and serve with any sauce or sour cream.

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Delicious SALAD for the winter - without a drop of vinegar! Overeating

Ingredients
Eggplant - 1 kg
Zucchini - 1 kg
Carrots - 300 g
Onions - 500 g
Sweet pepper - 500 g
Green sour apples - 3 pcs.
Tomatoes - 8 pcs.
Vegetable oil - 1 stack.
Sugar - 1.5 tablespoons
Salt to taste.
Pepper to taste.
Garlic to taste.
Servings: 10
Cooking method
Step 1
Cut the courgettes, eggplants and apples into cubes, pepper into rings or strips, grate the carrots, finely chop the onion.
Step 2
Pour oil into a thick-walled dish and put vegetables, the bottom layer is from zucchini and eggplant.
Step 3
Simmer vegetables under the lid or in the oven for 40-50 minutes, then add the tomatoes, boil for 10 minutes.
Step 4
Add salt, sugar and spices, boil for another 15 minutes until cooked, add garlic 5 minutes before the end of stewing.
Step 5
Put hot in sterilized jars and roll up ...

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Vegetable casserole with mushrooms and cheese Zucchini (small) - 1 pc.

Bulgarian pepper - 2 pcs.

Mushrooms (champignons) - 5-6 pcs.

Hard cheese - 30-40 g

Eggs - 2-3 pcs.

Oregano or coriander seed - 1 tsp

Salt, black pepper - to taste

Peel the zucchini, cut into small cubes. If the zucchini is young, then you can cook it with the peel.

Pepper to clear of seeds and also cut into cubes. Then peel the mushrooms and chop finely. Grate the cheese.

Mix all ingredients, add eggs, salt, pepper. Grease the molds a little with oil, put the vegetable mass.

Put 1 tsp in a container for herbs and spices. oregano or coriander seed.

Place the vegetable tins in the Philips steamer. 6. Cook in porridge mode in the Philips Steamer for 30 minutes.

Bon Appetit!

Cooking time - 30 minutes

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"Zucchini casserole"

Ingredients:
- 1 pub
- 3 - 4 tomatoes
- 250 g smoked sausage
- C250 g cheese
- 1 clove of garlic
- vegetable oil
- salt

Preparation:
1. Cut the zucchini into slices, rub them with salt and fry over high heat until tender. Meanwhile, cut the tomatoes into cubes, sausage, cheese. Rub the garlic on a medium grater.
2. Add chopped mayonnaise to everything and mix
3. Zucchini fried, cut them into cubes and put on a baking sheet
4. Cover the zucchini with our ″ salad ″ on top and send it preheated to 180-200g. oven for 35-40 minutes.

Marinated zucchini

Very tasty zucchini will be obtained according to this recipe. Try

For 3 kilograms of zucchini:

Marinade - 2 liters of water,

1.5 cups sugar

3 tablespoons of salt

1 cup vinegar 9%

Put the prepared zucchini in jars, add spices to taste (pepper, cloves, you can carrots and Bulgarian peppers for beauty, sprigs of herbs) pour boiling marinade and pasteurize for 15-20 minutes.

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"Sedentary lifestyle" diet: sample menu
For the entire period of the diet Breakfast: any option to choose from: 1) 30 g of cereal with milk 2) toast from bread with bran, baked tomatoes, a tablespoon of homemade cheese 3) a sandwich of 2 pieces of coarse bread, banana, a teaspoon of honey and a tablespoon - natural yogurt or soft cheese 4) toast from bread with bran, with margarine, soft-boiled egg, half a glass of orange juice
Lunch: any option to choose from 1) a large portion of salad, an apple or an orange, a sandwich with one of the fillings: 50 g of chicken fillet, a teaspoon of pickled pickles; 25 g grated cheese, a tablespoon of low-calorie mayonnaise; 75 g of homemade cheese, finely chopped green onions and cucumber 2) 200 g of potatoes, cooked in their skins, a large portion of vegetable salad, a glass of dietary yogurt, 125 g of boiled beans or 25 g of grated cheese.
Dinner: any option to choose from: 1) any ready-made low-calorie dish, a large portion of salad from any vegetables; 2) 150 g chicken or turkey, 75 g fried potatoes or 125 g jacket potatoes, any non-starchy vegetables 3) 75 g spaghetti with one of the following sauces: canned tomatoes and 75 g shrimp or 100 g boiled chicken with chicken soup, or 75 g low-fat with a glass of yogurt and seasonings; vegetable or fruit salad.
Snack: any option of your choice 1) two glasses of dry wine, a peach 2) nectarines, soft fruit cheese, two large dry biscuits

Zucchini casserole with cheese

Ingredients:

Zucchini 3 medium (800g of pulp without peel and seeds)
- homemade cheese 200-250g (grained cottage cheese, drain the liquid)
- hard cheese 50g
- 3 eggs
- 2 cloves of garlic
- 1 tbsp. vegetable oil

Preparation:

1. Grate the zucchini on a coarse grater, mash, squeeze well (from excess liquid)
2. Mix the grained cottage cheese with the cheese, grated on a coarse grater, salt well (salt for the whole casserole, since we do not salt the zucchini), add chopped garlic
3. Beat eggs and mix gently into the cheese mixture.
4. Grease a baking sheet with vegetable oil, put the zucchini and pour over the egg-cheese mixture, stir a little.
5. Bake in the oven at 250 degrees for 30-40 minutes.

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Zucchini with cheese

In zucchini season, try this cheese baked zucchini recipe. The recipe for cooking zucchini with cheese

2 medium courgettes
150 g grated hard cheese
salt
butter

Preparation:

Cut the zucchini into strips 3 cm long and about 1.2 cm wide. Boil the zucchini in salted boiling water for 3-4 minutes, and immediately transfer them to cold water with ice so that they do not lose their color.
Then place the zucchini on a cutting board and blot all sides with a paper towel. Don't miss this step!
Place the zucchini close together on a greased baking sheet and sprinkle with grated cheese. Bake the zucchini in the oven for about 15 minutes, either until all the cheese is melted or until golden brown.

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Delicious squash casserole

Preparation:

Boil rice - 3 tablespoons, mix with 500g. minced meat. Salt and pepper.

Cut mushrooms 300g into small slices, onion into half rings. Fry in vegetable oil

Peel the zucchini, cut lengthwise into 3mm slices (the thinner the better), lightly salt. I didn’t peel the rind while it’s still soft.

Grease the cake pan with vegetable oil, lay the zucchini so that the edges of the zucchini hang down. I do not have such a shape, so I did it in a frying pan, and it is a little too big
Place the minced meat.
The next layer is mushrooms and onions, then the rest of the minced meat.
Cut tomatoes, lay,
salt, pepper, grease with mayonnaise with garlic and dill, cover with zucchini tips, cover with a layer of mayonnaise. Place in the oven and simmer until tender.
Ready to put on a dish, garnish with tomatoes and herbs.

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Baked vegetables.

Healthy cuisine classics - delicate and tasty.

Cooking time: 45 minutes
Servings: 4
Dish complexity: # h3_of_5
Similar recipes: #cooking_vegetables #from_kachki #of_pepper

You will need:

2 medium red peppers, seed and cut into 4 pieces
1 medium courgette, diagonally cut into 5-6 mm slices
1 medium yellow squash, seeded and cut into 5-6 mm slices
1 medium sweet onion, cut into 8 wedges
400 g green asparagus
4 garlic cloves, minced
4 teaspoons olive oil
1 teaspoon balsamic vinegar
1/2 teaspoon dried basil
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper

How to cook:

1. Preheat the oven to 230C. Place one baking sheet in the top third of the oven and one in the bottom third. Brush the sheets with olive oil.

2. Cut each pepper into 4 slices and then each slice into 4 large triangles. Transfer the peppers to a large bowl.

3. Prepare the rest of the vegetables and garlic according to the ingredients list and add them to the bowl. Put olive oil, vinegar, basil, salt and pepper there and mix well.

4. Divide vegetables between 2 baking sheets.

5. Bake vegetables until soft and slightly brown, about 25-30 minutes, stir the vegetables after about 15 minutes and swap the sheets.

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Zucchini Chips

Zucchini - 2 pieces
Egg - 1 piece
Milk - 1 tbsp. l.
Grated cheese to taste
Salt, pepper to taste
Breadcrumbs or whole grain flour
Garlic to taste

1. Cut the courgettes into slices about 0.5 cm thick.
2. Beat the egg with milk.
3. Mix cheese with bread crumbs or flour. Season with salt, ground black pepper and add ground dried garlic to taste.
4. Dip each zucchini slice in a beaten egg and breaded in the cheese mass.
5. Put the zucchini slices on a baking sheet and bake in an oven preheated to 220 degrees for 20 minutes.
6. Garnish with tomato slices and basil if desired.

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"Zucchini casserole with minced meat and tomatoes"

Ingredients:

- 400 g minced meat
- 3 medium onions
- 2 tbsp. tomato paste
- 7-8 small tomatoes

- 4 eggs
- 150 g sour cream

Preparation:

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Zucchini casserole with minced meat and tomatoes

Ingredients:

5 small zucchini (1.2kg)
- 400 g minced meat
- 3 medium onions
- 2 tbsp. tomato paste
- 7-8 small tomatoes
- 100 g of hard cheese (without it)
- 4 eggs
- 150 g sour cream
- salt, pepper, sunflower oil

Preparation:

1. Fry onions in a pan, add minced meat, salt, pepper, add tomato paste.
2. Grate the zucchini, salt, squeeze the juice
3. Cut the tomatoes into slices
4. Beat eggs with sour cream, salt
5. Grease the form with butter, put half of the zucchini, minced meat on top, then zucchini again. Lay out the tomatoes. Pour over the sweetened-egg mixture, sprinkle with grated cheese.
6. Bake in an oven preheated to 180 degrees for 30-35 minutes. Bon Appetit!

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1. Salad with grapefruit and avocado
Gently chop 2 grapefruits, 1 avocado and thinly chop 1 onion. Mix all this together, add 150 grams of arugula and season with olive oil.
One serving of this salad contains only 232 kcal.
2. Avocado hummus
Avocado hummus goes well with pita bread or grilled vegetables. Take 2 cans of green peas, 3 cloves of garlic and blend until smooth in a blender, then add 1 peeled and chopped avocado, 50-70 grams of low-fat yogurt, juice of 1 lemon, and 1/2 teaspoon of salt. Stir well and refrigerate before serving. One serving - 237 kcal.
3. Strawberry and avocado smoothie
Mix 150 grams of strawberries in a blender. 3 avocados, 300 grams of low fat strawberry yogurt and a glass of ice cubes. Garnish with strawberry wedges before serving.
One serving - 138 kcal.
4. Mashed potatoes with avocado
It sounds unusual, but it turns out very tasty and festive! Replace butter on mashed avocado and add lemon juice, done!
One serving - 248 kcal.
5. Avocado and cucumber soup
Chop 1 cucumber, 1 avocado and green onion into large chunks, place in a blender and chop until smooth, add mint, half a cup of skim milk and 1.5 cups cold water, mix thoroughly, add salt and pepper to taste. Serve chilled. There is only 95 kcal in one serving.
6. Roll of crab and avocado
Thoroughly grind ¼ avocado pulp with 50 grams of soft cheese in a blender, spread this mixture on a thin tortilla, add bell pepper slices and crab meat cubes, roll the tortilla and cut into smaller pieces.
There are 311 kcal per serving.
7. Pizza with avocado
Take a piece of pizza dough, spread a clove of garlic crushed in a press on a layer, put circles of avocado, artichoke and chopped olives on top. Bake according to the instructions for the dough. One serving - 178 kcal.
8. Tuna and avocado salad
Take 200 grams of canned tuna, 1 cup of chopped avocado, 1 chopped tomato, half of the onion chopped into rings, chopped parsley, 1 teaspoon of lemon juice and 1 tablespoon of apple cider vinegar, mix everything thoroughly with a fork, and stuff the pita halves with the mixture.
One serving - 243 kcal.

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Bakery products. ()

CHARACTERISTIC OF PRODUCTS AND METHODS OF COOKING FOOD FOR A LOW CALORIE DIET
Bakery products. Rye and wheat bread made from wholemeal flour is allowed, protein-wheat and protein-bran bread - 100-150 g per day. Products made from flour of the highest and 1st grades, products from butter and puff pastry are prohibited.

Soups. Up to 250-300 g per appointment. From various vegetables with a small addition of potatoes or cereals: cabbage soup, borscht, okroshka, beetroot. 2-3 times a week soups on low fat-free meat or fish broth with vegetables, meatballs. Dairy products are prohibited. Potato, cereals, legumes, pasta.

Meat and poultry. Up to 150 g per day. Lean beef, veal, rabbit, chicken, turkey; limited - lean pork and lamb, mainly boiled, stewed; baked in large and small pieces. The meat is fried after boiling. Beef jelly. Fatty meats, goose, duck, ham, sausages, cooked and smoked sausages, canned food are prohibited.

A fish. Low-fat species up to 150-200 g per day. Boiled, baked, fried. Non-fish seafood. Fatty species, salted, smoked, canned fish in oil, caviar are prohibited.

Milk products. Low fat milk and fermented milk drinks. Sour cream - in dishes. Low-fat cottage cheese with 9% fat content (100-200 g per day) - natural and in the form of cheese cakes, puddings. Low-fat cheeses - limited. Fatty cottage cheese, sweet curd cheeses, sweet yogurt, fermented baked milk, baked milk, fatty and salty cheeses are prohibited.

Eggs. 1-2 pieces per day. Hard-boiled, protein omelettes. Omelettes with vegetables. Scrambled eggs are prohibited.

Cereals. Limited to add to vegetable soups. Loose porridges from buckwheat, pearl barley, barley groats by reducing the bread. Other cereals are prohibited, especially rice, semolina and oatmeal, pasta, legumes.

Vegetables. They are consumed in all forms, some of them must be raw. All types of cabbage are desirable, fresh cucumbers, radish, lettuce, zucchini, pumpkin, tomatoes, turnips. Sauerkraut - after rinsing. Limit potato, beetroot dishes

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A very low-calorie, absolutely low-fat second dish and tasty at the same time. The combination of potatoes, zucchini, chicken fillet with garlic flavor is very successful. For losing weight - the most it.

5 large potatoes (700g without peel)
2 small young zucchini (400g)
400g chicken breast fillet
1/2 large onion
2 tsp vegetable oil
2 cloves of garlic

Preparation

1. Cut the chicken fillet into pieces, the onion into cubes and fry for 5 minutes in vegetable oil in a non-stick pot.

2. Cut the courgettes into halves, medium-sized potatoes into slices.

3. Add potatoes and zucchini to the cauldron to the chicken fillet with onions. Add water to 1 / 2-3 / 4 of the volume of the cauldron contents. Season with salt and pepper to taste. In general, it is supposed to add boiling water, but I pour ordinary water, then the fire to the maximum, as it boils, I reduce the fire to the minimum and then I extinguish it.

4. Simmer over medium heat for 40 minutes. When it is almost done, add the pressed garlic.

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Most of the calories are found in fats, so the most high-calorie ()

The most high-calorie foods
Most of the calories are found in fats, so the most high-calorie foods are not carbohydrate bread and potatoes at all, but fatty ones - butter, fatty meat and cakes with cream.

The highest calorie content of all products is found in sunflower oil (900 kcal), butter (750 kcal), bacon, fatty pork, raw sausage (470 kcal), mayonnaise (630 kcal), nuts, chocolate and cream-filled confectionery.

Hidden fats are especially dangerous. If fat can be cut from pork tenderloin, oily skin remove the chicken from the chicken, and soak the schnitzel (337 calories per 100 g) with napkins, then the cake soaked in cream will hardly be safe. For example, 100 grams of Napoleon cake contains 550 kcal!

Beef, lamb, half-smoked sausage, boiled sausage (doctor's - 260 kcal), cheese, sour cream, fat cottage cheese, herring, bread (rye - 214 kcal, white - 250 kcal), pasta, sugar, honey, jam.

When choosing cheese in a store, be sure to look at its fat content. The higher the percentage of fat in the cheese, the more nutritious it is. In some soft varieties of French cheese, the fat content reaches 75%, these are the so-called triple-fat cheeses. Traditional Brie cheese has a fat content of at least 45%. The calorie content of cheese can be recognized by its appearance. The fatter the cheese, the softer and more tender its consistency, the easier it is to spread.

Of the hard, the most dietary types of cheese are Camembert, Mozzarella and Lithuanian, and the most nutritious is Cheddar cheese - 400 kcal, fat content 45-48%

Chickens, chicken, turkey, rabbit meat, have a moderate calorie content in comparison with other products, chicken eggs(157 kcal), sturgeon, semi-fat cottage cheese.

Milk, kefir, low-fat cottage cheese, yogurt, cod (75 kcal), pike perch, pike, hake, flounder, berries (except cranberries), fruits and vegetables are even less high in calories.

Foods with a high water content have the lowest calories. The more water in vegetables, the lower their calorie content. Calorie content is also influenced by the fiber content. The more fiber, the lighter the product. You can artificially add fiber, such as bran, to any meal. This will reduce its calorie content. A low-calorie vegetable salad is a good place to start your meal. Vegetables will fill your stomach and make you feel full.

The most nutritious foods are zucchini, cabbage, cucumbers (15 kcal), radishes, turnips, lettuce, tomatoes (19 kcal), sweet peppers, pumpkin, cranberries, mushrooms, for example, champignons.

The main dish for losing weight is vegetable salad. Although vegetables belong to carbohydrates, they do not contribute to the accumulation of body weight, because they have a lot of water, a lot of fiber, and very few calories.

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Zucchini is rightfully called one of the most versatile foods. Its fruits are extremely low in calories - 17 kcal per 100g. Zucchini is also valuable because it can be widely used in dietary and diabetic nutrition, and zucchini juice soothes nervous system... With zucchini, just like with potatoes, you can do anything: stew, fry, boil, bake, and also roll up, stuff and make caviar from them.

Taking this opportunity, you just can't help but try to cook something completely new and unusual from valuable fruits and thus please your loved ones.

Zucchini lasagna

This dish will be appreciated by those who follow their figure, because such lasagna, unlike the classic one, is prepared from vegetables and minced chicken. In addition, the dish can be prepared quite quickly - in just 50 minutes.

Ingredients:

• Young zucchini - 400 g.
• Minced chicken - 300 g.
• Bulb onion - 1 pc.
• Carrots - 1 pc.
• Low-fat cheese - 100 g.
• Natural yogurt - 4 tablespoons
• Egg - 1 pc.
• Tomato paste - 1 tablespoon
• Salt to taste
• Pepper to taste

Preparation:

• Fry in a pan with a little oil minced chicken, chopped onions, grated carrots, add a little water, simmer for 10 minutes over low heat.
• Add tomato paste, fry for 3 minutes, then add salt and pepper to taste.
• Cut the zucchini into thin plates, line the bottom of the high-rimmed container with half of the plates, in which the lasagna will be cooked.
• Put half of the minced meat on the zucchini.
• In a separate container, beat the egg with yogurt and salt, pour half of the mixture over the minced meat.
• Repeat all layers.
• Sprinkle lasagna with grated cheese, put in an oven preheated to 200 degrees.
• As soon as the zucchini is soft and the cheese is browned, you can remove it from the oven.

Frittata with zucchini

Frittata is an Italian omelet made with cheese, vegetable, sausage or meat fillings. Usually frittata is cooked on the stove and then cooked in the oven until cooked. If you are bored with the traditional omelet, you can try to refresh the famous recipe by adding zucchini to it.

Ingredients:

• Eggs - 5 pcs.
• Zucchini - 180 g.
• Onion - 40 g.
• Carrots - 30 g.
• Greens - 20 g.
• Vegetable oil - 30 g.
• Salt to taste.

Preparation:

• Finely chop the onion, finely grate the carrots.
• Fry the onions for several minutes in vegetable oil, add carrots, a little water, stew for 2-3 minutes.
• Peel the zucchini of seeds and skin, cut into small cubes, add to the onion with carrots and simmer all together for 5 minutes, add salt.
• Beat eggs with a blender, salt and add finely chopped greens.
• Preheat oven to 180 degrees. In a bowl, combine the beaten eggs with the vegetable mixture, then place in a baking dish. Place in a preheated oven.
• The cooking time for the frittata depends on the obtained thickness of the mixture in the mold and can be from 10 to 40 minutes. As a result of baking, the mixture should cease to be liquid. Decorate the finished dish with herbs.

Zucchini pancakes with sesame seeds

Although this is the simplest and most famous recipe for zucchini, it can be varied and made much healthier. They say that if you add sesame to the pancakes, they will acquire a special taste and become doubly useful.

Ingredients

• Zucchini - 500 g.
• Carrots - 1 pc.
• Garlic - 3-4 cloves.
• Parsley - 1 bunch.
• Egg - 1 pc.
• Salt to taste.
• Ground black pepper - to taste.
• Sesame seeds - 1-2 tbsp. l.
• Wheat flour of the highest grade - 4-5 tbsp. l.
• Vegetable oil - 4-5 tbsp. l.

Preparation

• Wash and peel the vegetables, peel the zucchini and peel them.
• Grate the zucchini on a coarse grater, squeeze the juice. Add grated carrots, chopped parsley and squeezed garlic to the zucchini.
• Add egg, salt, spices and sesame seeds, stir.
• Add flour and stir again.
• With a tablespoon, put the zucchini mass on heated vegetable oil, fry until golden brown on both sides.
• Serve the pancakes with sour cream or any other sauce of your choice.

Zucchini in sour cream

This dish has a special delicate taste. You can serve zucchini in sour cream both as a side dish and as an independent dish.

• Zucchini - 1 kg.
• Bulb onions (large) - 1 pc.
• Garlic - 2 teeth
• Sour cream - 150-200 ml.
• Wheat flour - 2/3 stack.
• Salt.
• Black pepper (ground).
• Vegetable oil (for frying).

Preparation:

• Zucchini, without peeling, cut into slices.
• Mix the flour with salt, roll the sliced ​​circles in it.
• Fry the zucchini in flour on both sides, put on a plate.
• Cut the onion into rings, fry until golden brown.
• Put the fried zucchini in a skillet, put the onion on top.
• Dilute the sour cream with water until yogurt is thick, add salt, pepper, squeeze the garlic into the sour cream, mix.
• Add the sauce to the zucchini, cover the pan with a lid and simmer over low heat until the sour cream thickens (15-20 minutes).

Potato squash casserole with creamy sauce

Easy potato casserole with zucchini and creamy sauce - what you need in the summer season!

Ingredients:

• Zucchini - 400 g.
• Milk - 300 ml.
• Cream 10-20% - 200 ml.
• Chicken eggs - 3 pcs.
• Garlic - 1 clove.
• Salt - ½ tsp
• Cheese - 100 g.
• Potatoes - 500 g.

Preparation:

• Combine milk, cream, eggs, salt, grated clove of garlic, stir.
• Grease a baking dish with oil, put zucchini cut into rings there.
• Pour vegetables with creamy sauce and place in a heated oven up to 180 ° С for 60 minutes.
• 10 minutes before cooking, sprinkle with grated cheese on the casserole, and then bake until cooked.
• Let the finished dish stand for 10-15 minutes.

Zucchini dishes are not only tasty, but also incredibly healthy, light food. There are many interesting dishes from this vegetable that are ideal for those who follow their figure and want to lose a few extra pounds.

Useful properties of zucchini

Zucchini is a storehouse of substances useful for the human body, which should be discussed separately:

1. This product is very satisfying, and all due to the fact that it consists of fibers that can transform into a gel and fill the stomach;
2. Also, zucchini fibers, like a scrub, cleanse the intestines well, and this reduces the risk of gastrointestinal oncology to zero;
3. The problem of constipation and intestinal malfunction is eliminated;
4. Thanks to the fiber in the zucchini, the body is cleansed of toxins and toxins;
5. Fiber regulates blood sugar;
6. Zucchini contains vitamin C, manganese, potassium, folic acid and other useful substances;
7. Zucchini is an ideal vegetable for allergy sufferers.

Diet recipes

For zucchini to really have a positive effect during the diet, you need to buy them only fresh and ripe, and season with only natural ingredients.

How to cook:

1. The first step is to boil vegetables to get a vegetable broth (for example, from carrots and celery or mushrooms);
2. While the broth is preparing, cut the zucchini and simmer them in apple cider vinegar (about 10 minutes), then add the diced onions to the pan;
3. Heat the flour in a separate frying pan, then pour it into the broth, send it there. vegetable stew, cook everything over low heat until tender (about 15 minutes);
4. While the soup is preparing, boil the egg, separate the yolk, chop it finely, also finely chop fresh ginger and herbs, mix everything and add to the soup.

The soup must be infused for about 5 minutes more, after which it can be served. Apple cider vinegar and ginger will enhance the weight loss effect.

Oatmeal

This dish takes about 40 minutes to cook. The calorie content per serving will not exceed 50 kcal.

Cooking method:

1. Separate the skin from the meat, put the broth to cook from it;
2. As soon as the water boils, add chopped onions to it (you can cut it in any way);
3. After 10 minutes, remove the meat from the broth and add the chopped zucchini to it oat flakes, cook for another 10 minutes;
4. Finally, you can add any natural spice to taste, such as ground pepper.

Olivier salad

Cooking will take 30 minutes, the calorie content of this type of "Olivier" is no more than 120 kcal per 100 g.

Step by step recipe:

1. Wash the zucchini, peel and bake for 20 minutes;
2. While the zucchini is baking, boil chicken breast by adding lemon juice to the water;
3. Cut and mix ready-made zucchini, as well as meat, cucumbers, fresh carrots and celery, add peas;
4. Prepare the dressing: mix mustard with low-fat sour cream (salt and pepper if desired), mix with a fork or mixer, add to vegetables.

Zucchini fritters cooked in a pan

Cooking time - 30 min. Calorie content per 100 g is about 100 kcal.

Step by step recipe:

Dishes cooked in the oven

Simple zucchini can be a real festive delicacy if cooked in the oven.

Rolls

Cooking time - 25 minutes, calorie rolls with cottage cheese - 100 kcal per 100 gr.

How to cook:

1. Zucchini must be washed, you do not need to peel them, you just need to cut them lengthwise into thin plates;
2. Put the resulting plates on a baking sheet lined with parchment paper, put in a preheated oven (180 °) for 10 minutes;
3. In the meantime, it is necessary to prepare the filling: chop the herbs, chop the garlic, mix it all with cottage cheese and salt;
4. The baked zucchini must be cooled a little, then filled with curd mass (about 1 tsp per one plate), and then rolled into rolls.

Zucchini in the oven with sour cream sauce

Zucchini in sour cream sauce will be ready in 40 minutes, and the calorie content of the dish will be about 150 kcal per 100 g.

Step by step cooking:

1. Turn on the oven to heat up to 220 °;
2. While the oven is warming up, the zucchini must be cut into slices 1 cm thick;
3. Chop the greens, season it with vegetable oil, salt and pepper, then mix well the zucchini in this mixture;
4. Put the zucchini on a baking sheet and bake in the oven (about 20 minutes);
5. In the meantime, prepare sour cream sauce: finely grate cheese, mix with sour cream, add chopped herbs;
6. Pour the sauce over the half-cooked zucchini, leave in the oven until the sauce is browned;
7. Remove the finished dish from the oven and season with chopped garlic and dill sprigs on top.

Cooking in a multicooker

It is known that any dish from a multicooker turns out to be less high-calorie than usual, even if it is not dietary at all. And if, following a diet, you periodically cook zucchini dishes in it, in this case you can really reduce your weight and improve your body.

Vegetable stew

The cooking time of this dish in a slow cooker is 45 minutes, the calorie content of zucchini with vegetables will be about 98 kcal per 100 g.

How to cook:

1. It is worth starting with carrots and onions, which need to be peeled and chopped, then put into the multicooker bowl, add vegetable oil and fry them in the "Fry" mode for 10 minutes;
2. In the meantime, it is necessary to prepare directly the zucchini itself (cut in random order), as well as bell peppers and chili peppers: both must be thoroughly pitted, cut into small strips and after 10 minutes add to the multicooker, and then transfer the device to "Stew" mode and cook for another 10 minutes;
3. While the vegetables are being prepared, it is necessary to peel and cut the tomatoes into small cubes (the peel can be removed or left as desired), then (at the signal of the multicooker) pour them into the bowl, salt the vegetables, pepper, mix thoroughly and leave to simmer for another 10 minutes;
4. Crush or finely chop the garlic cloves when the machine beeps, add it to the cooked vegetables and cover with a lid. Leave the vegetables to "come up" for 5-10 minutes in the turned off multicooker.

Casserole

The casserole is prepared for about 1 hour 30 minutes in total. The calorie content of a 100 g dish is about 15 kcal.

How to cook a squash casserole (step by step):

1. Grate the zucchini on a fine grater and transfer to a separate bowl, leave it so that excess juice flows out;
2. While the zucchini is being prepared, it is necessary to grind the cheese on a coarse grater, and pass the garlic through a press;
3. Drain the secreted juice from the zucchini, transfer cheese, garlic, finely chopped herbs to them, beat out three eggs, add semolina, season with low-fat sour cream;
4. Leave the resulting mass to infuse, since semolina should swell (about 15 minutes);
5. The resulting mass can be salted, but only a little, since the cheese itself is salty, so sometimes you can do without salt;
6. While the semolina swells, you need to turn on the multicooker in the "Baking" mode and grease the bowl with vegetable oil;
7. When the future casserole is ready (there should not be excess liquid in it, the semolina should swell well), it can be laid out in the multicooker bowl, carefully leveling it;
8. Zucchini casserole in a slow cooker is cooked for exactly 1 hour in the "Bake" mode;
9. The finished casserole is served without any sauces or dressings, so as not to increase the calorie content of the dish. You can use it with kefir.

Bon Appetit!