Diet 5 dishes from zucchini recipes. Light diet dishes from zucchini for weight loss. Low calorie squash cake

Summer provides many opportunities to get in shape with a diet based on healthy vegetables, zucchini for weight loss is proof of this. Based on this vegetable, you can cook a lot of various dishes that will not harm harmony and will bring additional benefits to the body, because this vegetable is rich in vitamin C and group B, potassium, calcium, magnesium and iron. In combination with other healthy products, zucchini can become one of the most powerful tools in the fight against excess weight.

The benefits and harms of zucchini

Zucchini is one of the most common vegetables used for weight loss. There are several reasons for this, and all of them are directly related to its unique qualities:

zucchini improves digestive processes, normalizing metabolism;
it is one of the lowest calorie plant foods;
zucchini contains a number of useful chemical elements, vitamins and acids;
zucchini dishes gently affect the walls of the stomach;
the undeniable property of zucchini for weight loss is that it cleanses the body, ridding it of toxins and toxins;
this product gives a feeling of satiety for a long time, which leads to a decrease in appetite;
in addition to the benefits for weight loss, zucchini also has a beneficial effect on nervous system, preventing the development of atherosclerosis and strengthening the walls of blood vessels.

in acute and chronic kidney diseases, zucchini can be harmful in that it provokes frequent urination, thereby loading the kidneys themselves and removing potassium from the body;
raw zucchini can irritate the stomach lining, so it is not recommended for people suffering from peptic ulcer or gastritis.

Diet meals

When compiling a squash menu, the rest of the products should be selected, taking into account their dietary benefits. It is necessary to avoid the addition of mayonnaise, sugar, butter in recipes, replace them with healthy analogues (low-fat yogurt, honey, vegetable oil), and also take into account the method of cooking, because fried zucchini will not help in rapid weight loss.

vegetable casserole

Grate 1 small zucchini, squeeze out the juice. Pour in a raw egg, a third of a glass of whole grain flour. Finely chop the greens, pour into the squash mass. Dill, parsley, cilantro, oregano and basil go well with zucchini. Put the mass on a baking sheet lined with parchment paper and bake for 15 minutes over moderate heat. To make the casserole healthy and not harm harmony, vegetable oil can be replaced with parchment for baking.

Vegetable ragout

Stewed zucchini is also a very tasty and healthy dish for weight loss. You just need to choose the right accompanying ingredients for them: cut the zucchini into large cubes, cut the cauliflower into inflorescences, grate the carrots on a coarse grater, finely chop the onion. Pour all components into a preheated pan, pour water and simmer until tender. 5 minutes before cooking, you can squeeze 2 cloves of garlic and sprinkle with basil and thyme. After the stew is cooked, sprinkle grated cheese on top.

Diet squash soup

Cut the celery stalk into small pieces. Carrots, zucchini and bell pepper cut into small cubes. Pour the crushed ingredients into boiled water and cook for 25 minutes. After that, add finely chopped greens.

Fish baked with zucchini

For weight loss, varieties of white fish are well suited - pollock, sea bass, sole, cod. Marinate the fish in soy sauce with lemon juice and herbs. Cut the zucchini and tomatoes into thin circles, the onion into half rings. Put the fish on a baking sheet covered with parchment paper, next to it are vegetable ingredients. Bake until ready in the oven.

Soup puree for weight loss

Boil 2 large potatoes and 1 diced zucchini in salted water. Grate the carrots on a fine grater, finely chop the onion, then fry them in a pan without adding oil. Combine the prepared vegetables and beat with a blender, pouring in a little vegetable broth.

diet salad

Grate on a coarse grater: half a zucchini, a small carrot and a fresh cucumber. Mix all. You can fill such a salad with lemon juice or low-fat natural yogurt.

Zucchini appetizer

To prepare this dish, which is successfully used for weight loss, you need to take small zucchini fruits. They should be cut in half, carefully cutting out the flesh. Cut it into small cubes, adding tomatoes and onions, also chopped. Mix everything, with the resulting mass, stuff the zucchini without a core. Sprinkle with herbs and cheese. Bake on the grill or in the oven.

Sandwiches for weight loss

On slices of whole grain bread, zucchini are laid out in thin plates, fat-free cottage cheese. Top with a sprig of parsley. The calorie content of such a dish is minimal, but at the same time, zucchini, combined with healthy bread get rid of hunger for a long time.

Zucchini fritters

Grate zucchini on a fine grater. Drain the zucchini juice. Pour half a glass of flour (if possible, rye or whole grain), pour in 1 egg, add a spoonful of low-fat natural yogurt, soda on the tip of a knife, salt and spices - to taste. The mass is mixed. Pour the zucchini composition into a well-heated pan, forming pancakes.

Casserole in a slow cooker

With the help of a slow cooker, you can cook many recipes for weight loss. Here is one of them: cut 2 small zucchini into circles, put them in a container for cooking. Sprinkle with grated cheese (Adyghe is a dietary option, it can be cut into slices), add a little salt, Provence herbs and squeeze out the garlic. Mix the ingredients, cook in the "Extinguishing" mode. Before you cook vegetables, you should add a couple of beaten eggs. Cook after that in the "Baking" mode.

warm salad

Zucchini, cut into rings and pre-marinated in lemon juice with garlic and basil, bake in the oven for 10 minutes. After it cools down, add sliced fresh tomatoes, grated cheese and a couple of tablespoons of low-fat cottage cheese.

fish salad

Shred a can of canned tuna with a fork. For weight loss, it is better to take canned food in its own juice. Add finely chopped olives, grated zucchini and red onion rings to it. To add a little spice to the salad, the onion can be marinated in wine vinegar, standing for 5 minutes. The result is hearty and delicious salad ideal for diet food.

Stuffed zucchini

Chop white cabbage, stew with carrots and onions. Cut a large zucchini into rings, remove the pulp. Lay out on a baking sheet. Each ring is filled stewed cabbage. Sprinkle with cheese and spices on top. Baked for 20 minutes.

Smoothies for weight loss

No less effective in losing weight are vegetable drinks - smoothies. They are prepared using a blender, completely grinding all the solid ingredients. At the same time, the components do not lose their useful qualities because they are used raw. Smoothies are satiating and have health benefits. Cut half of the zucchini into cubes, add a fresh cucumber and a bunch of cilantro and dill to it, squeeze the juice from half a lemon. Whisk everything.

Zucchini pizza

Courgette grate on a fine grater, squeeze the juice. Add half a glass of flour, 1 egg. Knead the dough. Lay out in a circle shape on parchment paper. Lay the filling on top. Any dietary ingredients can act as it - tomatoes, champignons, bell peppers, shrimp, boiled chicken. Sprinkle cheese on top. Bake on medium heat for 20 minutes. After cooking, you need to wait until it cools down completely.

Zucchini rolls

Zucchini cut into thin slices. Prepare the filling: mix low-fat cottage cheese with dill, garlic and chopped walnut. Put the mass on a layer of zucchini, twist into a roll and stab with a skewer.

Muffins for weight loss in the microwave

Grate 1/3 of a small zucchini, squeeze out the juice. Prepare 2 tablespoons of oatmeal. For this you need cereals grind in a blender. Beat an egg and add a pre-cooked vegetable, flour, 2 tablespoons of milk, a little soda and salt to it.

Soup puree for weight loss

Grate the carrots, cut the onion into cubes. Fry them in olive oil with garlic. cauliflower and boil the chopped zucchini in salted water. Combine with onions and carrots, beat with a blender. To sprinkle green onion.

sweet salad

As a dessert for weight loss, you can prepare a salad with pineapple: fry zucchini, diced in olive oil, add chopped pineapple and boiled corn grains. Top up with a little oil.

Rice with zucchini

Boil rice until tender. For weight loss, it is better to use brown cereal. While the rice is cooking, you can prepare the dressing - finely chop the zucchini, mushrooms, onions. Fry in olive oil, adding dill and basil. Mix dressing with cooked rice.

Unloading day at zucchini

Undoubtedly beneficial for the body fasting days. But few people know that you can arrange a detox on zucchini. At the same time, you can eat a vegetable in boiled form, stewed or baked, but without adding other ingredients. It is also necessary to refuse salt and seasonings when cooking. Zucchini fasting days show amazing results in losing weight - you can lose up to 0.5 kg per day, but you must adhere to certain rules:

Photos of those who have lost weight

Zucchini is really an indispensable food for weight loss, they help to find a slender silhouette, saying goodbye to extra pounds. You can verify this by looking at the results in the photo.

Zucchini contributes to weight loss, bringing additional benefits to the body and for a long time relieving hunger. A diet based on squash dishes gives really good results in a short time.

Like all vegetables of American origin, zucchini was brought to Europe in the time of Columbus and has long been considered ornamental plant. Today is simple and delicious. diet meals from zucchini all the hostesses of the New World cook with pleasure: experienced and not very experienced.

Quite a bit of skill is needed to quickly and tasty prepare original dishes with an oblong and young fruit from the pumpkin family. Zucchini has a record low calorie content - 25-30 kcal / 100g. But its juicy pulp is rich in potassium, iron, it contains ascorbic acid and a complex of B vitamins. It is difficult for people who want to be slim to find a more suitable diet product that never gets bored.

Recipes for dishes from this vegetable are varied, take a minimum of time, and on the table they always look festive. Recipes for dietary dishes from zucchini with a photo are proof of this.

Ragout with peppers and tomatoes

Stewed zucchini in company with tomatoes and bell peppers are a good addition to meat. With invariable appetite they are eaten as an independent dish.

Products for cooking:

Young zucchini - 2 pcs.;
Carrot - 1 pc.; Fresh tomatoes - 2 pcs.;
Sweet pepper - 1 pc.;
Onion - 1 pc.;
Garlic - 2 cloves;
Vegetable oil - 2 tbsp. Pasta or tomato sauce- 2 tbsp. l.;
Spices: salt, black pepper
Greens of dill or parsley.

Step by step recipe

Prepare the zucchini: peel the fruits, remove the seeds from the peppers,
Finely chop the onion, chop the garlic. Cut carrots and tomatoes into pieces.
In a heated frying pan, fry the onion and garlic (2-3 minutes), put the tomatoes with zucchini, then the pepper straw with carrots, after a couple of minutes add cubes of zucchini
Stir the vegetables in the pan periodically, as soon as they start up the juice, cover the pan with a lid and simmer over low heat for a little more than 5 minutes.
Sprinkle stewed vegetables with dill and parsley.

squash kegs

The dish is prepared simply, but can decorate any holiday table.

Products for cooking:

Young zucchini - 3 pcs.;
Carrot - 1 pc.;
Cheese - 50 g;
Onion - 1 pc.;
Minced meat: pork, beef, chicken - 500 g;
Vegetable oil - 50 g;
Spices: salt, black pepper
Greens of dill or parsley.

Step by step recipe

Cut oblong fruits into bars up to 5 cm high (the larger the diameter of the zucchini, the smaller the height of the "barrel").
Use a teaspoon to scoop out the middle of the bars, leaving the bottom.
In a heated frying pan, fry onions and carrots, add the taken out core of zucchini and minced meat. Mix the fried mass with herbs
Fill the barrels with minced meat, sprinkle with cheese and bake in the oven at 180 ° for half an hour.

Zucchini with cottage cheese

The delicate taste of a juicy dish with a touch of spice will appeal not only to households, but also to guests.

Products for cooking:

Young zucchini - 2 pcs.;
Cottage cheese - 200g;
Cheese - 100 g;
Onion - 1 pc.;
Garlic - 2 cloves;
Egg - 1 pc.;
Spices: salt, black pepper
Greens of dill or parsley.

Step by step recipe

Cut the zucchini fruit lengthwise and scrape out the pulp with a spoon, making a boat blank.
Prepare the filling: grind the cottage cheese with herbs, chopped garlic, egg. Add salt, pepper.
Sprinkle each boat with cheese, put on a baking sheet.
The dish is sent for 35-40 minutes in the oven with a temperature of 180 °.

Zucchini casserole

Sour cream gives the casserole a delicate taste, and greens make it fragrant and appetizing.

Products for cooking:

Young zucchini - 5 pcs.;
Fatty sour cream - 500 ml;
Butter - 50 g;
Onion - 1 pc.;
Garlic - 2 cloves;
Egg - 3 pcs.;
Salt - 1 tsp ;
Black pepper - ½ tsp;
Green basil and parsley;

Step by step recipe

Cut the zucchini into circles up to 1 cm thick. Salt and pepper the circles, leave them for a few minutes to salt.
Prepare a mass of beaten eggs, herbs, garlic.
Fry the mugs in a heated pan (1-2 minutes on each side). Lay them out on paper towels to drain the grease.
Grease a baking sheet with butter, bake vegetables on it in an oven at 180 ° for half an hour, after pouring sour cream.

Cheese casserole

A tender, melt-in-your-mouth casserole will not leave indifferent even those who are skeptical about vegetables and prefer high-calorie foods.

Required products:

Young zucchini - 3 pcs.;
Fatty sour cream - 500 ml;
Butter - 50 g;
Flour - 2 tbsp. l.;
Milk - 20 ml;
Egg - 2 pcs.;
Salt, black pepper;
Green basil and parsley;
Cheese - 200 g;
Hard cheese - 100 g.

Cooking progress

Peel the zucchini, cut into circles, boil for 5 minutes.
For the sauce, fry the flour butter, introduce the egg mass whipped with milk into it, grind the lumps.
Arrange on a greased baking sheet mugs.
Grind the greens with cheese and cover the zucchini with it.
Pour sauce over everything and sprinkle with hard cheese.
After baking at t = 200 ° for 25-30 minutes, the dish can be served at the table.

Pizza

An original and simple version of zucchini pizza will become a favorite snack for households.

Required products:

Young zucchini - 2 pcs.;
Fatty sour cream - 500 ml;
Butter - 50 g;
Flour - 5 tbsp. l.;
Milk - 20 ml;
Egg - 1 pc.;
Salt - 1 tsp;
Black pepper;
Dill greens, parsley green onions;
Chicken breast - 1 pc.;
Hard cheese - 100 g.
Tomato - 1 pc.

Cooking progress:

Peel vegetables, grate.
Squeeze out the grated mass, grind with egg, herbs, add flour. Season with salt and pepper.
Prepare the form: rub it with oil and sprinkle with breadcrumbs.
Spread the pizza dough in a form with a layer up to 1 cm.
Put boiled meat, cut into pieces, tomato mugs, sprinkle with cheese.
Pizza is baked in the oven at t° = 180° for half an hour.

Frittata

Hearty breakfast for hastily- Italian zucchini omelet.

Ingredients:

Young zucchini - 1 pc.;
Sweet pepper - 1 pc.;
Vegetable oil (optimally - olive) - 50-60 g;
Flour - 5 tbsp. l.;
Milk - 100 ml;
Egg - 4 pcs.;
Salt, black pepper;
Greenery.

Cooking progress:

Peel the zucchini fruits, remove the seeds, cut into thin slices along with the pepper. Chop the onion and greens in any way.
Fry the onion until soft, put the zucchini, simmer for a few minutes.
Beat the mass for an omelet: eggs, milk, - add finely chopped greens, pepper into it.
Pour the egg-milk mixture over the vegetables.
Cook an omelette over low heat for a quarter of an hour on the stove or in the oven.

Fried zucchini with soy sauce

An original recipe for fast food in the style of Asian cuisine. Rice garnish goes well with a spicy and spicy dish.

Ingredients:

Young zucchini - 2 pcs.;
Onion - 1 pc.;
Vegetable oil - 50-60 g;
Garlic - 5 cloves;
Salt - ½ tsp
Ginger - ½ tsp;
Soy sauce - 4 tbsp. l.;
Starch - 1 tbsp. l.

Cooking progress:

Dilute starch, mix it with soy sauce, onion, ginger. Salt.
Grind the zucchini into slices 1 cm thick, fry until half cooked.
Add the sauce filling to the zucchini and simmer over low heat for a few minutes under the lid. After 7 minutes, remove from heat, sprinkle with garlic and serve.

Zucchini in batter

The batter helps keep the juiciness. A zucchini dish prepared in this way can be diversified by adding sour cream, garlic sauce.

Ingredients:

Larger zucchini - 1 pc.;
Sour cream - 150 g;
Flour - 200 g;
Egg - 2 pcs.;
Salt - 1 tsp;
Black pepper;
Provence herbs - 1 tsp

Cooking progress:

Chop the zucchini into centimeter thick circles, roll in flour.
For batter, mix flour, eggs, sour cream, herbs, pepper, salt.
Zucchini, dipped in batter, put in a hot pan, browned.
You can serve zucchini hot or cold - it will still be delicious.

Soup puree

Low-calorie, easily digestible soup is easy to quickly prepare at home.

Required products:

Medium-sized zucchini - 2 pcs.;
Cream - 1 glass;
Salt - 1 tsp;
Curry - ½ tsp;
Dill;
Crackers - 1 pack.

Cooking progress:

Finely grate the zucchini, pour water: its level should be slightly less than the vegetable mass.
Cook until smooth, the fire does not need to be made large.
Salt the boiled gruel and beat well until smooth.
Add slightly warmed cream, season with curry and dill.
Serve with crackers or toasted bread.

Zucchini pancakes

Tasty, cheap, practical. Zucchini pancakes can be eaten not only at home, but also taken to work.

Ingredients:

Young zucchini - 2 pcs.;
Garlic - 2 cloves;
Flour - 3 tbsp. l.;
Egg - 2 pcs.;
Salt - 1/2 tsp;
Cheese - 100 g;

Cooking progress:

Coarsely grate the vegetables, sprinkle with salt, let it be salted.
Chop cheese and garlic.
Make a homogeneous mass of zucchini, cheese, garlic, add eggs and flour.
Beat the dough thoroughly, spread on the pan with a tablespoon. Brown on both sides.

Zucchini cake "Napoleon"

A festive table decoration is available every day, as the ingredients of this original dish are inexpensive and readily available.

Required products:

Large zucchini - 2 pcs.;
Flour - 3 tbsp. l.;
Salt - 1 tsp;
Semolina - 3 tbsp. l.;
Eggs - 2 pcs.;
Onion - 1 pc.;
Carrots - 1 pc.;
Garlic - 2 cloves;
Yogurt - 1 cup
Greenery.

Cooking progress:

Coarsely grate the zucchini, sprinkle with salt, let it be salted.
Drain the juice from the prepared mass, add flour, semolina, beaten eggs.
Fry pancakes from a homogeneous mass of batter, pre-lubricating the pan with oil. You should get 5-6 pancakes.
Separately, fry finely chopped onions and carrots, season them with garlic and herbs.
Soak each pancake with yogurt and spread minced carrots on it. "Zucchini Napoleon" decorate with greens.

Crispy zucchini sticks

Children for breakfast and dad for beer will equally like crispy sticks. Their taste can be changed with various spices.

Required products:

Large zucchini - 1 pc.;
Vegetable oil (preferably olive oil) - 3 tbsp. l.;
Salt - 1 tsp;
Paprika - ½ tsp;
Garlic powder - 1 tsp;
Crackers - 3 tbsp. l.

Cooking progress:

Peel the zucchini, chop into sticks 5-8 cm long and up to 1 cm thick.
Oil the sticks in a mixture of olive oil, salt and spices.
Sprinkle the sticks with breadcrumbs and put in the oven at a temperature of up to 200 ° for a quarter of an hour until the baked sticks get a beautiful golden color.

Pickled zucchini

The appetizer has a sweetish-spicy taste, goes with a bang at picnics and feasts.

Required products:

Medium zucchini - 2 pcs.;
Flour - 3 tbsp. l.;
Salt - 1 tsp;
Honey - 2 tbsp. l.;
Vegetable oil - 6 tbsp. l.;
Vinegar 9% - 2 tbsp. l.;
Dill;
Garlic - 2 cloves;
Black pepper - ½ tsp;
Red pepper - ½ tsp

Cooking progress:

Peel the zucchini, chop finely into cubes, salt for 30 minutes.
For the marinade: make a mixture of vinegar, honey, pepper, garlic and oil.
Drain the juice from the sliced zucchini, pour over the marinade and leave to store in the refrigerator.

Dietary dishes from zucchini provide the body with vitamins, micronutrients. The vegetable also contains mineral salts necessary for the normal absorption of food. Zucchini is widely used with a strict diet.

Casserole with zucchini

Dietary zucchini dishes are prepared from 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 of olive oil;
salt.

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

Need to do vegetable puree. At the same time, pieces of onion and zucchini are crushed with a blender.
One boiled egg cut into small pieces, add it to the puree.
Pre-chopped dill, flour, salt, two raw eggs, a little pepper are placed in the dish.
The resulting mixture is transferred to a baking dish.
The dish must be baked in the oven for 35 minutes. After the casserole has cooled, it is sprinkled with grated hard cheese.

Zucchini puree soup

Zucchini is also put in hot diet dishes for weight loss.

For example, in a delicious puree soup, the following ingredients are present:

20 ml of 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:

Potatoes, carrots, zucchini, onions are thoroughly cleaned.
In a separate frying pan with preheated oil, fry onion slices and garlic, chopped with a press.
Potatoes, carrots, zucchini are cut into neat slices. Pieces of vegetables are stewed over low heat for 5 minutes.
After it, you need to add the right amount of broth.
After that, you need to heat the cream.
The broth is poured into a separate container. Grind the vegetables with a blender to a puree consistency.
Pour cream and broth into a container with vegetables. The dish must be brought to a boil.
After that, the fire is turned off.
In parallel with the preparation of mashed soup, you need to fry the croutons in a separate frying pan.

Diet stew of zucchini

To make zucchini stew, the following products are needed:

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

Ragout is prepared in the following sequence:

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

Dukan 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 soda.

Diet zucchini muffins are made as follows:

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

Zucchini Smoothie

Making zucchini smoothies is an easy task. 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 the beneficial properties of the dietary cocktail is lost.

You can make smoothies with the following ingredients:

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

Smoothies have a tart flavor. The cocktail helps eliminate swelling, improves metabolism.

How to make zucchini smoothie is quite simple:

Zucchini cut into 2 approximately equal parts. Using a spoon, carefully remove the pulp of the vegetable with seeds.
Cucumbers and zucchini are cut into small pieces. Slices of vegetables are placed in a blender bowl, crushed to a puree consistency.
Then you need to put the spices and shake the smoothie again.

Steamed zucchini pancakes

Vegetables are endowed with a diuretic effect. Zucchini helps to remove excess fluid, prevent 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 breadcrumbs;
olive oil.

Cooking method:

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

Diet recipe in the oven

You can cook a delicious dish from the following products:

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

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

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

Vegetables are the main source of healthy food, and calorie-controlled recipes form the basis of a healthy diet.

Diet zucchini dish for the holiday

Oven baked chicken is a win-win hot dish for any banquet. And with zucchini in sour cream sauce, such a dish will be even more desirable, because it is so tender and tasty that you will lick your fingers!

Ingredients

Chicken breast - 0.8 kg;
Young zucchini - 1 kg;
Onion turnip - 130 g;
Mayonnaise "Calve Light" - 40 g;
Sour cream - 10% - 40 g;
Garlic salt - to taste;
Grain mustard - 5 g.

How to cook diet zucchini in the oven

Cut the breast into portions. We clean the onion and chop finely in half rings.
For this recipe, you need to take thin green zucchini, since we will cut them into circles 10 mm thick. If you took a large zucchini, and after cleaning and slicing you get large rings, then just cut each ring into 4 parts.
We're preparing the sauce. Mix sour cream with mayonnaise and mustard, add garlic salt to taste, mix everything.
In a deep bowl, combine the chicken, onion and zucchini together, pour them with sauce, mix and put in the refrigerator for 2 hours to soak.
After 120 minutes, turn on the oven for heating (190 ° C), put the chicken with zucchini in a refractory form and send the dish to the oven for 40 minutes.
If desired, 10 minutes before the end of cooking, you can sprinkle the casserole with grated cheese, but in this case the calorie content of the dish will increase.

You can find even more diet recipes with zucchini on our website:

Diet pancakes from zucchini in the oven

Such pancakes can be safely called cutlets, because they are prepared without flour and, moreover, baked in the oven. The incomparable taste, the delicate texture of the flatbreads, the quick preparation and the mind-blowing sauce are guaranteed to make you a fan of this dish.

Ingredients

Green zucchini - 2 pcs;
selected chicken eggs- 3 pcs;
Carrot - 120 g;
Bulb - 130 g;
Salt - to taste;
Classic yogurt 0% - 0.1 kg;
Assorted greens - ½ a small bunch;
Pickled cucumber - 1 pc;
Garlic clove - 10 g.

Before starting cooking, we immediately turn on the oven to heat up to 185 ° C, since the dough is made very quickly, and the pancakes must be sent immediately to the already hot oven so that the dough does not have time to become watery.
We also prepare the baking dish in advance. Line a baking sheet with parchment paper and brush the paper on top with a thin layer of oil.
Now let's move on to the test. Three peeled zucchini and carrots on a grater, add and squeeze the juice from the vegetable mass.
Chop the onion into very small cubes and add to the rest of the vegetables, where you should also beat in the eggs and add a little more salt to taste. Mix everything quickly and spread the pancakes on parchment with a spoon.
We send the baking sheet to the oven for 20 minutes, and at this time we will prepare the sauce.
Grind all greens, pickled cucumber and garlic in a blender until smooth, add yogurt. Whisk everything again and the sauce is ready.

You can cook pancakes for this sauce according to any recipe. And familiarize yourself with different options zucchini cakes can be in this pancake selection from "Your Cook":

Diet zucchini with garlic in the oven

If you are an avid gardener, and you have zucchini safely stored at home all winter, then you can please yourself and your loved ones with this delicious and very simple snack at any time of the year.

Ingredients

Medium-sized green zucchini - 3 pcs;
Classic yogurt 0% - 200 ml;
Garlic - 2 cloves;
Low-fat cheese - 70 g;
Any greens - 1 bunch;
Salt - to taste.

How to cook diet zucchini in the oven

Without peeling the thin skin, cut the zucchini after washing into circles 1 cm thick and place them on a tray lined with baking paper.
Separately, mix grated cheese with yogurt and grated garlic in a bowl, after which we generously grease the zucchini with the resulting mass.
In the oven preheated to 185 ° C, remove the baking sheet for 15-20 minutes, until the zucchini becomes soft, and the cheese and cream “hat” becomes appetizingly ruddy.

I already wrote a recipe for zucchini pancakes, but today I will tell you what other “culinary masterpieces” can be made from ordinary zucchini. Why culinary masterpieces? Because they turn out to be incredibly tasty and at the same time contain a minimum of calories, which we love to count.

Zucchini is generally a versatile vegetable that can be fried, baked, and boiled. And let me remind you again, he is useful product in the diet of those who lose weight. Therefore, I decided to tell you in more detail what else can be prepared from this vegetable.

Zucchini stew

Diet porridge with zucchini

The composition includes the same ingredients as in the previous recipe.

Diet soup with zucchini

Ingredients: 1 piece of zucchini, 4 peppers, 1 stalk of celery, 2 carrots.

Ingredients: 0.5 kg potatoes, 1 zucchini, 2 garlic cloves, 150 g sour cream, salt to taste.

Ingredients: 1.5 kg of tomatoes, 3 pcs. onion, 0.5 kg of zucchini, 1 tsp. rast. butter, 150 g cheese, pepper and salt.

Material source: http://minys-kg.ru/2014/07/dieticheskie-blyuda-iz-kabachkov/

Salads

Salads are prepared from both raw zucchini and stewed ones.

Warm zucchini salad with tomatoes

For its preparation you need:

One zucchini;
Basil;
Homemade cheese. You can also cottage cheese, only with a fat content of up to 5%;
200 g of tomatoes;
Lemon juice, sea salt, garlic.

A young zucchini is cut into rings and baked in the oven, sprinkled with lemon juice. Cheese is rubbed with herbs and garlic, tomatoes are cut and mixed with already baked zucchini. Topped with cheese.

This dish can be attributed to the Mediterranean, and Mediterranean cuisine does not harm the figure, but it gives a “sea” of health.

Olivie

It can also be dietary, but at the same time quite festive and tasty. For cooking, you need one larger zucchini and one carrot, as well as several salted gherkins, chicken breast (ham is also suitable), celery roots (100 g) and frozen peas (200 g).

For “mayonnaise”, both the most low-fat sour cream and yogurt without additives (150 g), dry mustard, pepper and salt are used. Everything is mixed and whipped (you can use a blender), hidden in the refrigerator. Meanwhile, the zucchini is cut into checkers and baked in the oven. Add peas and other vegetables. The breast is boiled with lemon juice and also cut. Everything is seasoned with mayonnaise.

Material source: http://diet-log.ru/dieticheskie-blyuda-iz-kabachkov/

Zucchini caviar with a diet

Many people love zucchini caviar, but they are too lazy to cook it on their own and buy it ready-made in jars. During the diet, it is better not to do this, since the caviar in jars is quite high-calorie and contains preservatives and other substances of little use. Therefore, it is best to cook it yourself.

Ingredients:

zucchini - 4 pcs.;
carrots - 2 pcs.;
onions - 2 pcs.;
tomatoes - 3 pcs.;
garlic - 3-4 cloves;
vegetable oil - for frying.

Cooking

Wash all vegetables. Bake the zucchini in the oven. Peel the onions and carrots, chop finely and send to fry over low heat. Pour boiling water over the tomatoes, remove the skin and also cut into small pieces. Add to vegetables along with minced garlic.

Stew everything together for about 10 minutes, then transfer the vegetables from the pan along with the zucchini to a blender and mix until smooth. Transfer the caviar to the pan and put on a small fire to evaporate the excess liquid. The finished dish can be eaten immediately or stored in the refrigerator for several days, or you can roll it into jars and eat this wonderful summer caviar in winter.

Braised zucchini with rice

Using zucchini for weight loss, you want the dishes from them to turn out not only tasty, but also satisfying. This is the option for a light lunch or dinner, and we offer you.

Ingredients:

zucchini - 2 pcs.;
onion - 1 pc.;
carrots - 1 pc.;
rice - ½ st.;
salt, garlic, herbs - to taste.

Cooking

Wash the zucchini, remove the skin from them and cut into cubes. Put the vegetables in a saucepan, cover and simmer for about 10-15 minutes. At the same time, you do not need to add water, the zucchini should start up their juice.

In the meantime, peel and chop the onion finely, and grate the carrots on a coarse grater. Send vegetables along with rice to a pot with zucchini and simmer everything together until the rice is cooked. At the end, add your favorite herbs, pre-chopped garlic and other spices that you like. Eat the dish chilled. If desired, you can add a few tomatoes during the cooking process.

Material source: http://womanadvice.ru/kabachkovaya-dieta-dlya-pohudeniya

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Zucchini dishes are not only tasty, but also incredibly healthy, easy food. There are many interesting dishes from this vegetable, which 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:

This product is very satisfying, and all due to the fact that it consists of fibers that can turn into a gel and fill the stomach;
Also, zucchini fibers, like a scrub, clean the intestines well, and this reduces the risk of oncology of the gastrointestinal tract to zero;
Eliminates the problem of constipation and disruption of the intestines;
Thanks to the fiber in zucchini, the body is cleansed of toxins and toxins;
Fiber regulates blood sugar;
Zucchini contains vitamin C, manganese, potassium, folic acid and other useful substances;
Zucchini is an ideal vegetable for people suffering from allergies.

diet recipes

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

Soup

Cooking a dietary soup will take no more than 30 minutes, the calorie content for one small portion will be only 35 kcal.

How to cook:

The first step is to boil the vegetables to get a vegetable broth (for example, from carrots and celery or mushrooms);
While the broth is being prepared, cut the zucchini and stew them in apple cider vinegar (about 10 minutes), then add the diced onion to the pan;
In a separate pan, heat the flour, then pour it into the broth, send the stewed vegetables there, cook everything over low heat until cooked (about 15 minutes);
While the soup is cooking, boil the egg, separate the yolk, chop it finely, also finely chop the fresh ginger and herbs, mix everything and pour into the soup.

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

Oatmeal

This dish takes about 40 minutes to prepare. Calorie content per serving will not exceed 50 kcal.

Cooking method:

Separate the skin from the meat, put the broth out of it;
As soon as the water boils, add chopped onion to it (you can cut it in any way);
After 10 minutes, remove the meat from the broth and add chopped zucchini oatmeal into it, cook for another 10 minutes;
At the end, you can add any natural spice to taste, for example, ground pepper.

Salad "Olivier"

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

Step by step recipe:

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

Pancakes from zucchini cooked in a pan

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

Step by step recipe:

Dishes cooked in the oven

Simple zucchini can be a real holiday delicacy when cooked in the oven.

rolls

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

How to cook:

Zucchini must be washed, they do not need to be peeled, you just need to cut them lengthwise into thin slices;
Put the resulting plates on a baking sheet lined with parchment paper, put in a preheated oven (180 °) for 10 minutes;
In the meantime, it is necessary to prepare the filling: chop the greens, chop the garlic, mix it all with cottage cheese and salt;
Baked zucchini must be cooled slightly, then filled with curd mass (about 1 tsp per plate), and then twisted 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 preparation:

Turn on the oven to heat up to 220 °;
While the oven is preheating, the zucchini must be cut into slices 1 cm thick;
Chop the greens, season it with vegetable oil, salt and pepper, then mix the zucchini themselves well in this mixture;
Put the zucchini on a baking sheet and put in the oven to bake (about 20 minutes);
In the meantime, prepare sour cream sauce: finely grate the cheese, mix with sour cream, add chopped herbs;
Pour half-cooked zucchini with sauce, leave in the oven until the sauce is browned;
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 slow cooker turns out to be less high-calorie than usual, even if it is not dietary at all. And if, following a diet, 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:

It’s worth starting with carrots and onions, which need to be peeled and chopped, then put in a multicooker bowl, add vegetable oil and fry them in the “Frying” mode for 10 minutes;
In the meantime, it is necessary to prepare the zucchini itself (cut in random order), as well as bell pepper and chili pepper: both must be carefully cleaned from stones, cut into small strips and after 10 minutes added to the slow cooker, then transfer the device to "Extinguishing" mode and cook for another 10 minutes;
While the vegetables are being prepared, it is necessary to peel and cut the tomatoes into small cubes (the skin can be removed or left as desired), then (at the signal of the multicooker) put them in a bowl, salt the vegetables, pepper, mix thoroughly and leave to stew for another 10 minutes;
Crush or finely chop the garlic cloves, when the machine beeps, add it to the cooked vegetables and cover. Leave the vegetables to "approach" for 5-10 minutes in the switched off multicooker.

Casserole

The casserole cooks in about 1 hour 30 minutes in total. Calorie content in 100 gr of a dish is about 15 kcal.

How to cook zucchini casserole (step by step):

Grind the zucchini on a fine grater and transfer to a separate bowl, leave it for the excess juice to flow out;
While the zucchini is being prepared, it is necessary to grate the cheese on a coarse grater, and pass the garlic through a press;
Drain the released juice from the zucchini, put cheese, garlic, finely chopped greens on them, beat out three eggs, add semolina, season all this with low-fat sour cream;
Leave the resulting mass to infuse, as the semolina should swell (about 15 minutes);
The resulting mass can be salted, but only a little, since the cheese itself is salty, so sometimes you can do without salt;
While the semolina swells, it is necessary to turn on the multicooker in the "Baking" mode and grease the bowl with vegetable oil;
When the future casserole is ready (there should be no excess liquid in it, the semolina should swell well), it can be laid out in the multicooker bowl, gently leveling it;
Zucchini casserole in a slow cooker cooks for exactly 1 hour in the “Baking” mode;
The finished casserole is served without any sauces and dressings, so as not to increase the calorie content of the dish. You can use it with kefir.

Bon appetit!

Young zucchini can, without exaggeration, be considered a natural medicine. Their pulp has not only proteins and carbohydrates, but also carotene, B vitamins, ascorbic acid, pectins, magnesium mineral salts, calcium, potassium and iron. It is due to the small amount of fiber in the composition of zucchini that they are considered dietary.. They are very low in calories, containing only 20 kcal per 100 g.

The use of zucchini in cooking

Often housewives give heat treatment to zucchini, they are fried, stewed, marinated, used in salads, used as a side dish for fish and meat dishes. This vegetable is even used for compotes with the addition of cherry plum, in which case the zucchini becomes delicate in taste, similar to pineapples. Therefore, it makes sense to consider quick and tasty dishes using zucchini for.

Zucchini pancakes

Dietary nutrition is healthy and correct, which is even recommended by doctors for many. We can cook zucchini pancakes regularly, it will be not only useful, but also delicious! Moreover, the calorie content of such a dish is approximately two times lower than in conventional counterparts. Moreover, they can be included in the diet of a small child, however, if the sauce is not present in the recipe, then it is better to change it to low-fat sour cream.

Pancakes without flour

To prepare this dish you will need:

2 eggs;
2 zucchini;
carrot;
salt.

For sauce:

natural yogurt or sour cream;
cucumber (lightly salted, fresh, pickled - any);
dill, parsley, coriander;
salt optional;
spices for piquancy;
garlic.

Let's start cooking:

Preheat oven to 180 C.
While the oven is heating, wash and peel the vegetables.
Grate the zucchini and carrots on a medium grater, cut the onion into cubes.
Pour the vegetables into a bowl, beat in the eggs and salt.
We cover the baking sheet with parchment, spread the pancakes with a spoon.
Bake in the oven for 20 minutes.

During this time, we can prepare the sauce:

We rub the garlic on a fine grater or just crush it, add it to finely chopped greens. We rub the cucumber on a fine grater. Next, mix with sour cream, add salt and all kinds of spices to taste.

Unusual pancakes from zucchini and salmon

For this dish you will need:

3 zucchini;
one salmon fillet;
whole milk;
corn flour;
grated cheese;
lemon;
salt, nutmeg if desired, pepper.

Let's start the task:

We cut our zucchini into thin circles, blanch a little in boiling water and put it in a colander, let the water drain.
You have to make the sauce cornmeal(60 gr.) And milk (500 ml). Throw in pepper, salt and nutmeg as desired.
Boil the salmon fillet.
Preheat oven to 180 C.
Lay out on a sheet

Fritters with a little vegetable oil

Waking up in the morning before work or before any urgent business, you remember that there is nothing in the refrigerator, and there is catastrophically little time for cooking. In this case, it would be a great idea to cook low-calorie zucchini pancakes, and through conventional frying in a pan. True, there are some secrets here. First of all, start preparing the dough. To do this, you need the following ingredients:

1 kg of zucchini;
2 chicken eggs;
olive oil;
0.5 st. l mayonnaise;
1 fresh tomato;
1 onion;
Spices.

In this variation of cooking, it is better to give preference not to carrots as an additional product, but tomato, as it is more juicy. Chop zucchini and onion. Remove all seeds from the tomato and cut into small pieces. Next, mix all the ingredients thoroughly and we get the dough of zucchini fritters. After that, we proceed directly to frying. To cook pancakes with a small amount of oil, you must first heat the pan well, then grease it with olive oil. Do not pour oil into the pan, as it may result in an overabundance: lubricate with a special brush. In this case, you need to fry on both sides.

Soup

Do not deny yourself the pleasure of trying diet dishes from cabbage and zucchini. To do this, take a small head of white cabbage, one zucchini, carrot, radish; half a glass of low-fat kefir; oregano, salt, marjoram, garlic.

Next you need to grate all the vegetables on a coarse or medium grater and pour cold water. Boil until done. Add spices and garlic to kefir. When you serve the soup, put a spoonful of kefir in each serving.

Vegetable stew

Zucchini goes well with eggplant, so a diet dish of zucchini, eggplant and other vegetables tastes good too. To prepare such a simple dish as stew, you need to take equally the main ingredients: eggplant and zucchini, then the rest of the vegetables will make up about half of their total volume.

Wash all vegetables, cut onions, carrots, peppers, tomatoes. If you have young zucchini and eggplant, you can not peel them. Cut into cubes about 1.5 cm. You can add a couple of cloves of garlic if you like.

Put the vegetables in a pan or pan, fry in sunflower oil. After a while, you can add a little water if necessary. cover and simmer until fully cooked. Cooking time about an hour. Add salt and garlic 20 minutes before completion. Based on this recipe, you can change the ingredients, add other vegetables, such as a tomato, and cook different dietary squash dishes, in fact.

Tomatoes stuffed with zucchini

To prepare this dish you will need the following ingredients:

tomatoes - 1 kg;
onion - 2 pcs. (medium);
zucchini - 0.5 kg;
sunflower oil;
melted butter;
cheese - 100 g;
pepper;
salt.

Wash the tomatoes, cut off the top from the side of the stalk. Scoop out all the pulp with a teaspoon. Pepper and salt the tomatoes.

Minced meat is preparing: peel the zucchini from seeds and skins, cut into small cubes and fry in vegetable oil. Add salt, pepper to taste and fried onions. Stuff the tomatoes with minced meat, sprinkle with grated cheese and add a little melted butter. After that, place the blanks in the oven for baking for 20-25 minutes.

The finished appetizer will acquire a piquant taste if you pour it with sour cream and use it as an addition to any dishes. Although you can eat just like that. It will still be delicious!

Zucchini cutlets with minced chicken

This recipe is often used by girls who are losing weight according to Dukan. Cutlets are not only tasty, but also dietary! They can be prepared for both lunch and dinner. The main motto of this dish is tasty and healthy.

Ingredients:

2 zucchini;
100 g minced chicken;
1 egg;
2 cloves of garlic;
spices to taste (black pepper, dry onion, salt).

Description of preparation:

Wash the zucchini and grate on a coarse grater, then squeeze the whole mass as it should.
In the mass that turned out, add minced meat, egg and spices, mix.
Take minced meat in kuru, squeeze out the rest of the liquid again.
Next, try to form medium-sized cutlets.
It is better to fry in a hot frying pan on both sides.
At the end, simmer there for 10 minutes, under the lid, adding some water.

You can do without starch. If you are not sure that they will hold, you can add 1 tbsp. l flour or cornstarch.

Oven baked zucchini with sour cream

This recipe is very simple, nothing more, only healthy and healthy food with a minimum of calories!

Ingredients:

2-3 zucchini;
1 head of garlic;
1 glass of sour cream;
Spices to taste.

Let's start cooking:

Wash the zucchini and pat dry. Cut them lengthwise and put them on a baking sheet or a special baking dish with the center up. Grate and salt to taste.
In a separate bowl, mix sour cream and chopped garlic. Add salt to taste. Pour the resulting sauce over the zucchini and put in the oven for 30-40 minutes to bake.
Ready! Serve with your favorite side dish and enjoy a healthy lunch or dinner!

Zucchini diet dishes can be consumed on almost any low-calorie diet. If you adhere to separate nutrition systems, a diet by blood type, or are allergic to certain food products Before introducing new dishes into your diet, consult with a specialist. In any case, to prepare "weight loss food" you will need a double boiler, a grill, and a set of convenient dishes with a non-sticky coating. Do not forget that zucchini must be fresh, and all seasonings used must be of natural origin.

Dietary first courses from zucchini

"Noodles" (serves 4)

Required: 1 medium-sized zucchini, 1 carrot, 100 g of celery root, cut into strips, herbs, natural yogurt, sea salt.

Grate the zucchini into long strips in the form of "noodles". Put the vegetables in a five-liter saucepan, cover with running water, boil until soft. Add some greens and a spoonful of natural yogurt to the plate. The same soup can be cooked on the broth of 1-2 chicken breasts. First, boil the meat, then boil the vegetables in this broth, and in the “final” add the diced chicken breasts.

Cream soup (serves 4)

You will need: 1 large zucchini, 1 carrot, 2 tomatoes, 1 bell pepper, oregano, 100 g grated Parmesan cheese on a coarse grater.

Cut vegetables and boil in 3 liters of water. Let the dish cool slightly, grind with a blender, season with 1 teaspoon of oregano. Then pour the soup into a glass, heat-resistant microwave-safe serving dish (pot or plate), sprinkle each serving with cheese and heat for 1-2 minutes, at a power of 600 watts. Serve when the cheese has cooled down a bit.

Mushroom soup with zucchini (serves 4)

Required: 200 g chopped champignons, 100 g zucchini cut into cubes, 3 tablespoons boiled brown rice, 1 tablespoon low-fat sour cream or Greek yogurt per plate, 1 onion, 1 tablespoon olive oil

Saute onions, zucchini and carrots in oil for 2-3 minutes. Then add mushrooms, fry for 1 more minute. Pour 4 liters of water, cook until tender, add boiled rice. Put chopped greens and 1 tablespoon of yogurt in a plate. Can be served with dietary croutons or finely broken bread.

Dietary main dishes from zucchini

Rings stuffed with chicken breasts

You will need: 1 large zucchini, 600 g minced chicken breasts, 1 onion, minced and fried in 1 tablespoon olive oil, baking parchment, a mixture of 2 teaspoons olive oil and 1 teaspoon lemon juice, a mixture of seasonings " 5 peppers "or any seasoning for cutlets.

Cut the zucchini into rings, carefully remove the seeds and core with a small spoon. Spread the rings on a baking sheet on paper, heat the oven to 180 degrees. Mix the fried onion with minced chicken and add seasoning. Gently place 2 tablespoons of minced meat in the middle of each zucchini. Drizzle with a mixture of oil and lemon juice and bake for 30-40 minutes until tender. Periodically, you can sprinkle with an oil-lemon mixture. Serve with low-fat yogurt sauce or soy sauce.

Saute

1 large zucchini, 1 red onion, 100 g chopped mushrooms, 100 g green beans, 1 ear of milky corn or 6 mini-cobs, or 4 tablespoons of boiled brown rice. Seasoning for vegetables with rosemary and oregano, olive oil for sauteing.

Cut the zucchini and saute with onions and mushrooms for 3 minutes. Cook corn in a double boiler separately - 20 minutes at maximum power, or 10 if the cobs are small. Add the rest of the vegetables and rice, add water and simmer until tender. If you want to speed up the preparation of the dish, pre-cook the zucchini in a double boiler for 10 minutes and do not fry. The finished dish can be salted before serving.

1 large zucchini and 1 large onion, 1 cup wholemeal flour, 3 eggs, soda slaked with lemon juice, half a teaspoon, cutlet seasoning, yogurt to serve together, low-calorie breading or a little regular breadcrumbs mixed with bran powder . 1 tablespoon olive oil for frying.

Knead the dough from zucchini, onions, flour, eggs and soda. Blind pancakes, put on the middle bowl of a double boiler and cook for 10 minutes. Heat the oil, then quickly fry the pancakes on both sides until a light golden crust is obtained, put on a sheet of parchment to let the oil drain. Serve with natural yoghurt.

Warm salad with homemade cheese

1 large zucchini, 200 g homemade cheese or cottage cheese up to 5% fat, 200 g tomatoes, basil, garlic, lemon juice, sea salt.

Cut the zucchini into circles, salt, put on a baking sheet covered with parchment, sprinkle with lemon juice and bake until tender. Grind a clove of garlic with cottage cheese and basil, chop the tomatoes, add warm zucchini, season with cottage cheese dressing, salt, if necessary, a little more.

Vegetable salad with garlic butter

1 large zucchini, tomatoes, 400 grams, cilantro, dill, garlic, lemon juice, ground black pepper, 2 tablespoons of olive oil.

Cut the zucchini into rings, salt, pepper, and put under oppression for 20-30 minutes. Drain the juice, mix the vegetable with chopped herbs and tomatoes, heat the oil on non-stick frying pan, squeeze garlic there, hold on fire for 1 minute. Turn off, cool, season the salad.

Olivier squash

For salad: 1 large zucchini, 1 carrot, 2-3 pickled gherkins, 100 g of celery root, 400 g of chicken breast, or, in extreme cases, chicken ham, 200 g of frozen green peas.

For the sauce: half a cup of low-fat sour cream, 1 dessert spoon of mustard powder, salt, ground black pepper.

First, mix the ingredients for the sauce in ceramic dishes, beat, put in the refrigerator for a couple of hours. Then boil all the vegetables, except for the zucchini. It, cut into cubes, spread out on a baking sheet, and bake until tender. Peas can be either boiled in a separate bowl or cooked in the microwave. Chicken breast will be tastier if you cook it in a double boiler, after pouring it with lemon juice. Cool all the components of the salad, mix, season with sour cream and mustard sauce.

Zucchini with marinade

1-2 fresh young zucchini, 1 tablespoon "black" balsamic vinegar, 2 tablespoons olive oil, a little black pepper.

Cut the zucchini as thinly as possible, mix the sauce from the rest of the ingredients. Then just pour the sauce over the vegetables on the plate, mix and marinate in the refrigerator, in the general compartment, for 2-3 hours.

"Pesto"

400 g of zucchini, tomatoes and green string beans. 1 tablespoon pine nuts, 2 tablespoons lemon juice, 1 tablespoon olive oil, basil, low fat cheese parmesan for sprinkling (if not found, take oltermani 9-17% or any other lactose-free low-fat cheese).

Cut zucchini, tomatoes and beans, leave in a salad bowl. Grind pine nuts with basil, oil and lemon juice, preferably in a wooden or ceramic mortar, using a pestle. Season vegetables with sauce, sprinkle with grated cheese. For this salad, small young zucchini are taken, no larger than large cucumbers.

1/2 pack of Greek dried olives or 1/2 can of olives, frozen or fresh baby zucchini, a can of tuna in its own juice, 1 tbsp olive oil, dried oregano.

Mix all the ingredients in a deep salad bowl, you can also add a little black pepper and lemon juice to the olive oil sauce. You can make this salad with tuna carpaccio, or with slices of smoked fish, but this is not about a diet.

Salad of Protasov diet lovers

350 g of zucchini and cucumbers, half a glass of kefir up to 5% fat, ground black pepper, salt, dill to taste.

Zucchini is either slightly stewed in water (by the way, a violation of Protasov's diet), or left fresh and chopped together with cucumbers as finely as possible. You can use a large grater and grate vegetables on it. Season the salad with kefir, add pepper, salt and dill to taste.

Salad with soy sauce

Dried cabbage "Shibuki", 1 pack, i.e. 5 g. 1 medium young zucchini, 200 g of ordinary white cabbage, 1 large sweet red bell pepper, soy sauce, 1 dessert spoon of sesame oil (optional).

Chop all the vegetables, crumble the shibuki cabbage with your hands, and sprinkle vegetable slices on it, season with soy sauce, put in the refrigerator for 20-30 minutes before serving.

"Lunch" salad with poached zucchini

1 large zucchini, 200 g of mushrooms, 200 g of chicken breast, lettuce, any, 200 g of cherry tomatoes, a little basil and oregano, you can dry it, 1 tablespoon of olive oil.

Boil chicken breast and mushrooms. Boil the zucchini in water, or steam it. Grind tomatoes and lettuce leaves, cool and chop the rest of the ingredients, mix, sprinkle with seasonings, season with a tablespoon of olive oil.

Salad with nutmeg sauce

For the sauce: 200 g broccoli, a quarter teaspoon of nutmeg, 1 tablespoon of coconut (or butter) oil.

For salad: 1 large zucchini, some cherry tomatoes, red onion (optional).

Steam the zucchini, cut into cubes and chop. Cut the remaining vegetables as usual for a salad. Boil broccoli, mash into a puree with butter and nutmeg and fill the zucchini with this mixture.

Avocado salad

2 large avocados, 1 bell pepper, 1 zucchini, 300 g boiled chicken breast, 200-300 g tomatoes, green salad of your choice, dill, oregano, lemon juice, garlic.

Peel the avocado, chop into puree, add lemon juice and garlic, beat until smooth. Cut the chicken into cubes, chop the vegetables, mix everything, season with avocado paste.

Zucchini and daikon salad

Equal parts zucchini and daikon, juice of 1 lemon, bunch of cilantro, sesame or olive oil, and ground black pepper if desired.

Mix ground black pepper, cilantro and oil into a homogeneous green mass, grate zucchini and daikon. If desired, you can season this salad with soy sauce additionally.

"Spring" with zucchini

4 eggs, half a glass of sour cream, green onions, fresh zucchini, a bunch of radishes, 1 cucumber.

Boil eggs and crush with sour cream and green onions, salt and pepper. Chop zucchini, radish and cucumber, and season with sour cream sauce.

See also recipes with step by step photos:

Velvety zucchini soup
Zucchini and carrot pancakes
Pork with cucumbers, zucchini and carrots
Vegetable soup with zucchini and beans

Video recipes for dietary zucchini dishes

Especially for Your-Diet.ru - fitness trainer Elena Selivanova.

Zucchini contains many vitamins, but at the same time it has practically no calories. This product is often used to prevent obesity. However, when fried, such a vegetable loses almost all useful properties. Therefore, it is better to boil zucchini, stew and cook in their own juice.

Stuffed zucchini

Ingredients: - zucchini - 2 pieces; - champignons - 200 grams; - rice - 200 grams; - carrots - 1 piece; - low-calorie cheese - 100 grams; - egg - 1 piece; - basil, ground black pepper, garlic - to taste. A large zucchini must be cut across into several parts, 5-6 cm each. From the resulting pieces, the core should be removed, while leaving the bottom so that small cups come out. Next, you need to mix grated cheese, chopped mushrooms, finely chopped carrots, rice, basil, pepper and garlic. So that the products do not go to waste, you can also use the pulp taken from the zucchini in the recipe, adding it to these ingredients. The resulting minced vegetable must be passed through a meat grinder, put it in cups of zucchini and pour a beaten egg on top. The oven must be preheated to 180°C. The dish should be baked in a mold greased with olive oil for 20-30 minutes. It is better not to peel the zucchini before cooking, as the peel of this vegetable contains many useful substances.

Zucchini ragout

Ingredients: - zucchini - 1 piece; - eggplant - 1 piece; - carrots - 1 piece; - Bulgarian pepper - 1 piece; - onion - 1 head; - tomatoes (can be replaced with natural tomato juice) - 2 pieces; - rye flour - 1 tablespoon; - oil (olive) - 1 tablespoon; - herbs, black ground pepper, salt - to taste. It is necessary to cut the zucchini into large cubes, and chop the onion, pepper, eggplant and carrot. These ingredients should be put in a saucepan, pour a little water over them and simmer for 10 minutes. You need to choose zucchini with a dark green skin. They are best suited for diet meals. Tomatoes must be scalded, peeled and cut into pulp. Next, fry the flour, dilute it with water, and then add tomatoes, pepper, salt and herbs to this mass. The resulting mixture must be poured into the still-cooking vegetables and bring the dish to a boil. After removing from the stove, the squash stew should brew a little in a saucepan. A clove of garlic will add a more piquant and interesting taste to this dish.

Vegetable zucchini soup

Ingredients: - zucchini - 1 piece; - turnip - 1 piece; - radish - 1 piece; - swede - 1 piece; - white cabbage - 1 head; - carrots - 1 piece; - kefir (1% fat) - 1/2 cup; - garlic, salt, basil, oregano, marjoram - to taste. Carrots, turnips, radish and rutabaga should be coarsely grated, and cabbage should be chopped. Zucchini must be cut into small slices and mixed with other vegetables. All ingredients should be poured with water (it is better to cook a dietary soup on a vegetable broth). The resulting mixture should be boiled for 30-40 minutes. Spices and garlic should be added to kefir. This mass must be poured into squash soup before serving.

Dietary dishes from vegetable marrows | Fast weight loss

admin July 18th, 2014

Zucchini is an extremely tasty and healthy low-calorie product that is easily and quickly absorbed by the body.

There are many types of zucchini-based diets that many celebrities resort to. And not in vain, because zucchini is famous for its diuretic properties, cleanses the blood, and normalizes water-salt metabolism. It is rich in vitamins such as C, B1, B3 and minerals. Dietary fiber helps cleanse the body. The vegetable helps to restore vision, strengthen the endurance of the body, removes excess water (due to this, the manifestations of cellulite also disappear).

Dishes from zucchini diet recipes can be recommended to those who are struggling with obesity, with diabetes, with diseases of the intestines, stomach, heart and liver.

For dietary zucchini dishes, it is best to choose vegetables that have a dark green skin color. You should not remove it when cooking, because only it contains up to 80% of all useful nutrients.

It is important to note that freshly squeezed squash juice does an excellent job of stopping the process of obesity.

Diet dishes from zucchini: recipes

Zucchini stew

Ingredients: zucchini, carrots, peppers and onions - one each, tomatoes - 2 pcs., olive oil and a pinch of rye flour, a little salt, herbs, ground black pepper.

Cooking technology: cut the zucchini into cubes, chop the carrots, peppers and onions. Put the mass in a saucepan with water and simmer for 15 minutes. Meanwhile, peel the tomatoes and chop. Pour water into the fried flour and put the tomatoes with salt, pepper, herbs and vegetables. Bring the stew to a boil, leave to insist for ten minutes.

A chopped garlic clove, added at the very end of cooking, will add piquancy to the dish.

Diet porridge with zucchini

Ingredients: half a zucchini, 2 cups of milk, 150 g of rice, 1 each of carrots and onions, mushrooms (at your own discretion), 4 tbsp. greens, a little salt and pepper.

Method of preparation: finely chop the onion, carrot, zucchini, mushrooms. To facilitate the preparation for cooking, the ingredients can be grated with a grater. We put half the volume of chopped vegetables in a pan with a thick bottom. Washed rice should be placed on top and covered with the remaining vegetables. salted bay hot water, boil the mass for 7 minutes without stirring. After that, carefully pour the milk from the refrigerator into the pan and bring it to a boil.

After removing the porridge from the heat, cool it for 20 minutes and sprinkle with herbs.

Diet casserole with zucchini

The composition includes the same ingredients as in the previous recipe.

Cooking option: mix the grated zucchini with the egg and salt. We spread the mixture on a pre-oiled baking sheet and bake until cooked in the oven. Sprinkle the zucchini casserole with herbs before serving.

Diet soup with zucchini

Ingredients: one zucchini and one carrot each, 150 g celery roots cut into strips, chopped herbs, yogurt (natural), salt.

Cooking technology: we rub the zucchini with “noodles” - long strips. We put the vegetables in a saucepan with a volume of 5 liters, fill with water and cook until softened. Hot soup can be poured into soup bowls, at the bottom of which should be greens and yogurt.

It is permissible to cook noodle soup based on chicken broth from a couple of breasts. Meat is pre-cooked, then in the same water we cook vegetables and at the end add finely chopped chicken meat.

Ingredients: 1 piece of zucchini, 4 peppers, 1 stalk of celery, 2 carrots.

Cooking method: cut vegetables, pour boiling water, salt and cook for a quarter of an hour. Sprinkle with herbs and serve.

Baked diet zucchini

Ingredients: 0.5 kg potatoes, 1 zucchini, 2 garlic cloves, 150 g sour cream, salt to taste.

Method of preparation: Cut potatoes into circles. Place on a non-stick pan. Salt a little. Put the zucchini, also cut into circles, on top. Sprinkle them with chopped garlic and salt. Next, lay the layers in the same order and pour the dish with sour cream. Leave to languish in the oven for half an hour.

Diet dish of zucchini with tomatoes

Ingredients: 1.5 kg of tomatoes, 3 onions, 0.5 kg of zucchini, 1 tsp. rast. butter, 150 g cheese, pepper and salt.

Cooking like this: cut off the tops of the washed tomatoes from the side of the stalks. Scoop out all the pulp with a teaspoon. Salt and pepper.

To prepare the filling, peel the zucchini, remove the seeds, chop and lightly fry in a pan with onions and with butter. We stuff the tomatoes with the resulting filling, sprinkle with grated cheese and put in the oven for a quarter of an hour until evenly baked.

A dish prepared according to this recipe can be used not only as a side dish, but also as an independent one.

Zucchini is medicinal, inexpensive and very often used in diet food. It contains many mineral salts, which are extremely important for various chemical processes in the human body during the digestion and assimilation of food. Let's see what diet dishes for weight loss from zucchini can be prepared.

Healing and beneficial properties of zucchini

A wide variety of zucchini is prepared from this product. This product directly affects the functioning of the intestines and stomach, but at the same time it does not irritate the mucous membranes of the organs at all, it stimulates the liver. Zucchini has a healing property, a slight diuretic effect, normalizes the balance of healthy intestinal microflora, improves the absorption of proteins.

In addition, the vegetable removes excess fluid from the body, as well as salts, toxins, and cholesterol. Zucchini is very useful even in case of poisoning. They are recommended to be used for. Such a product is very useful for cholecystitis, as it promotes excretion during bile stasis. Antioxidants and vitamins improve and support the immune system, slowing down the aging process. The content of magnesium, iron and potassium contributes to the maintenance of good condition of the heart and blood vessels. And summer heat is easier to bear thanks to vitamin C and manganese. Zucchini is also good for arthritis, it helps to cleanse the joints, removing salt deposits.

A healing vegetable is an assistant in the fight against cellulite. When using gruel from zucchini as a mask, the skin of the face brightens well, rejuvenation occurs. Eating a vegetable reduces the manifestations of allergies. The seeds of the product are no less useful: they contain fat, which helps to eliminate worms.

Zucchini is very useful for diabetics, because it contains the necessary fats and carbohydrates. Regular use of the vegetable will increase protective properties body, improve health, help prevent the development of many diseases.

How to cook soup?

Diet dishes for weight loss from zucchini will be useful not only for those who adhere to food restrictions. Vegetables can be used to make many different dishes, from soup to casserole.

Cooking from zucchini is very simple. To do this, you will need vegetables: apple cider vinegar, fresh vegetables (one medium-sized zucchini and one onion), flour (a tablespoon), herbs, ginger, egg white. Zucchini should be cut and stewed with vinegar for ten minutes. Next, heat the flour in a pan and add it to the broth. Send the onion there and cook over low heat until tender. The egg must be boiled and the protein separated by cutting it. Then mix it with herbs and ginger. Add the resulting mixture to the soup and let it brew for ten minutes. Vinegar and ginger are components that help in the fight against excess weight. For those who do not adhere to a diet, you can add processed cheese to the zucchini soup, it turns out a very tasty dish.

Soup with oatmeal and zucchini

To prepare the soup, you will need the following ingredients: onion (1 pc.), Chicken breast (half a kilogram), oatmeal (100 grams), zucchini (2 pcs.).

If there is a skin on the meat, then it must certainly be removed, and then cut into pieces. Add the onion to the boiling broth with the breast. Then the meat should be removed by adding oatmeal and chopped zucchini. Boil the ingredients for seven to eight minutes. Soup can be seasoned with spices, herbs and pepper.

Soup with zucchini and mushrooms

Ingredients: champignons (0.3 kg), zucchini (2 pcs.), Carrots (2 pcs.), Onions (1 pc.), Boiled rice (120 g), olive oil, yogurt or sour cream.

Carrots and onions are sautéed for about four minutes, after which chopped mushrooms and zucchini are added. All together the ingredients are stewed for a couple of minutes. Next, pour the broth and cook until ready. And then rice is added. You can serve the soup with sour cream and parsley.

As you can see, zucchini diet dishes for weight loss are prepared quickly and easily.

Olivier with zucchini

What is good for weight loss is that it is not so tough. The food is quite varied and the dishes are delicious. For a salad, we need the following products: carrots (2 pcs.), Zucchini (0.6 kg), several pickles, ham or poultry meat (0.5 kg), green peas (you can take ice cream), celery.

Zucchini should be cut and baked, and the meat should be boiled with lemon juice. Cut vegetables and mix with peas. As a dressing, you can use yogurt or low-fat sour cream. The salad must be seasoned with salt and pepper. A little mustard will add spice to the dish.

Steam pancakes

The pancakes themselves are quite high in calories, but steamed is a good dietary dish.

For cooking, take the ingredients: a couple of eggs, zucchini (600 g), flour (150 g), soda, vegetable oil, seasonings, breadcrumbs.

Grate the zucchini, add eggs, onion, flour, soda and knead the dough. Next, keep it in a double boiler for ten minutes. After that, pancakes can be fried in oil and put on parchment to get rid of excess oil, because our dish should be dietary. It can be served with low-fat sauce or sour cream.

marinated zucchini

A few young zucchini need to be thinly sliced. Next, prepare the sauce vegetable oil, pepper and balsamic. Pour the chopped vegetables with the resulting mixture and put them in the refrigerator for a couple of hours.

Zucchini ragout

How to cook diet stew from zucchini? To do this, take the following ingredients:

A couple of eggs.
Breadcrumbs.
Four tablespoons of sour cream (low fat).
½ kilogram of eggplant and zucchini.
Spicy herbs.

Vegetables are washed, peeled and baked in the oven. Then the eggs should be beaten with sour cream, adding herbs and crackers. Vegetables are poured with a mixture and baked until tender. Diet stew of zucchini is ready.

boats

For baked boats, we need: zucchini (0.5 kg), olive oil, salt, cheese (300 g), spices, garlic, tomatoes (1 kg), kohlrabi (2 pcs), carrots (2 pcs).

Zucchini must be washed well and cut lengthwise. The middle should be removed. Separately cut the pulp along with the rest of the vegetables. Chop onion and garlic and sauté in oil. Then add vegetables and simmer for a few more minutes. Prepare greens by washing and cutting them. We will put the vegetable mixture into the prepared squash "boats". On top of each, you can put a piece of cheese. Then we send the dish to the preheated oven for twenty-five minutes.

Zucchini casserole

Casserole with zucchini in the oven is a great light and dietary dish. For its preparation you will need:

Three tablespoons of flour.
Three eggs.
Greenery.
One kilogram of zucchini.
One bulb.

From zucchini and onions it is necessary to prepare mashed potatoes. To do this, you can skip the vegetables through a meat grinder. It is better to put the resulting mass in a sieve and let it stand for some time so that excess liquid is drained. One egg should be boiled and chopped directly into a puree. There also add greens, a couple of raw eggs, pepper, salt, flour and mix well. Put the resulting mixture into a mold and bake for fifty minutes. Top the casserole can be sprinkled with grated hard cheese. You can also add different vegetables: boiled potatoes, tomatoes, bell peppers, cottage cheese.

Porridge with zucchini

To prepare porridge, we need half a zucchini and half a liter of milk, 150 grams of rice, pepper, salt, herbs, mushrooms (0.3 kg) and onions (1 pc.).

Some of the vegetables need to be grated and put in a layer on the bottom of the pan with a thick bottom. Put a layer of rice on top, and vegetables again. Salt the porridge and cook for ten minutes, but do not mix. Then add milk and bring to a boil. Ready-made porridge can be sprinkled with herbs.

Zucchini and tomatoes

Ingredients:

Onion - 3 pcs.
Tomatoes - 1.5 kg.
Zucchini - ½ kg.
Pepper.
Salt.
Cheese - 145 grams.

Tomatoes should be washed, cut off the top and remove the middle, pepper and salt. Peel the zucchini, finely chop and fry with onions. Stuff the tomatoes with this mixture and sprinkle with grated cheese on top. Then the dish is baked in the oven for ten to fifteen minutes. It can be used on its own or with a side dish.

For dietary dishes, young zucchini are most suitable. It is better to take vegetables with a dark green peel, since it contains most of all the useful substances. Therefore, it is not always advisable to remove it during cooking.

If steaming or stewing dishes, it is not recommended to add a lot of water so as not to lose beneficial features.

Zucchini goes well with absolutely all products, so you can safely use it.

Do not intensively fry vegetables, they will be more useful in stewed form.

Diet on zucchini: reviews and results

Can you really lose weight on a zucchini diet? As unbelievable as it may seem, zucchini weight loss diet recipes really work. This is confirmed by the reviews of those people who have already tried the miracle vegetable. Indeed, on such a diet, you can lose from two to six kilograms without any risk and harm to your health. Since the vegetable is a low-calorie product rich in magnesium, calcium, potassium, sulfur, phosphorus, iron and vitamins, the body will be supplied with the necessary substances and at the same time cleansed.

The diet can be applied once a year for 1-4 weeks. However, it is recommended to add zucchini regularly to your diet throughout the year. Any diet is an unbalanced type of nutrition, and therefore it is impossible to limit the body for a long time.

Judging by the reviews, it should be noted that the loss of extra pounds is well influenced by the use of raw vegetables, which lower cholesterol, cleanse blood vessels, restore water-salt processes in the body, remove excess fluid, and actively fight cellulite.

In addition to the fact that zucchini helps to reduce weight, they normalize the activity of the gastrointestinal tract, help to cope with diabetes and strengthen the heart muscles.

People who have experienced the diet report varying amounts of pounds they have lost. However, the fact that the weight is gradually going away is absolutely certain.

Diet Rules

The squash diet is quite popular and widespread. For more effective action, experts recommend using some rules. The optimal time to use the diet is summer and early autumn. Since the product is a low-calorie vegetable, you can eat up to one and a half kilograms per day. In this case, you will not recover at all.

Portions should be small, it is better to increase the number of meals per day. No need to feel hungry: as soon as you want to eat, feel free to grab a zucchini dish.

At overweight It is recommended to drink fresh squash juice. If you follow the diet, it is forbidden to drink coffee, alcoholic beverages, sausages and smoked meats. The diet requires the mandatory use of two liters of fluid per day. You can also drink low-fat yogurt and kefir.

One of the options for the diet menu

The diet does not provide for a very strict diet. We want to give an example menu:

Morning - any dish based on zucchini, vegetables, juice.
The next meal is juice or an apple.
Lunch - squash dish, boiled meat, tea.
Snack - raw zucchini, cabbage juice.
Dinner: dried fruits and juice (tea).

The squash diet works well and gives good results, and it's cheap, so it's worth a try.