‘Everything Zucchini’
Recipes
Presented by: UK Health & Wellness
Friday, August 19, 2005
Zucchini “Crab” Cakes
These really taste like crab cakes but without the crab, and is a really good way to utilize
that bumper crop of zucchini!
Ingredients:
2 1/2 cups grated zucchini (squeeze out excess moisture)
1 egg, beaten
2 tablespoons butter, melted
1 1/2 cups bread crumbs
1/4 cup minced onion
1/2 T Old Bay Seasoning TM
1/4 cup all-purpose flour
(Pam, 0R 1/2 cup vegetable oil if you fry them)
Directions:
In a large bowl, combine zucchini, egg, and butter or margarine. Stir in bread crumbs,
minced onion, flour and seasoning. Mix well. Shape mixture into patties. Place patties
on a baking sheet sprayed with ‘Pam’, and then spray the top of the patties. Bake at 350
about 30 minutes or until golden. Turn them over midway thru. - OR - In a medium
skillet, heat oil over medium high heat until hot. Fry patties in oil until golden brown!
Fresh Tomato and Zucchini Tart with Mozzarella and Basil
1 (10-ounce) can refrigerated pizza crust dough (can sprinkle with Italian seasoning if
desired)
1 cup (1/8-inch-thick) diagonally sliced zucchini
4 plum tomatoes, seeded and cut into 1/4-inch-thick slices (about 1/2 pound)
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
4 ounces fresh mozzarella cheese, sliced
1 teaspoon extra virgin olive oil
1/2 cup torn fresh basil leaves
Unroll dough onto lightly sprayed baking pan; let stand 5 minutes. Pat dough into a 12inch square. Arrange zucchini and tomato over the dough, leaving a 1-inch border.
Sprinkle evenly with salt and pepper and Ital. seasoning (if desired). Fold edges of dough
over zucchini and tomato (dough won't completely cover the zucchini and tomato).
Bake at 400° for 15 minutes or until the dough is lightly browned. Top with cheese; bake
5 minutes or until cheese melts. Drizzle with oil; sprinkle with basil. Cool on baking
sheet 10 minutes on a wire rack.
Yield: 4 servings CALORIES 304(30% from fat); FAT 10.1g (sat 4.3g,mono 3.8g,poly
1.4g); PROTEIN 12.9g; CHOLESTEROL 22mg; CALCIUM 164mg; SODIUM 702mg;
FIBER 2.5g; IRON 2.5mg; CARBOHYDRATE 40.1g Cooking Light, MAY 2003
Layered Zucchini
4 cups water
6 cups sliced zucchini (about 3 medium)
1 pound ground round
2 garlic cloves, minced
2 cups low-fat spaghetti sauce (such as Muir Glen Organic)
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
2 cups fat-free cottage cheese
1 tablespoon dried parsley
2 large eggs, lightly beaten
Cooking spray
1/2 cup dry breadcrumbs, divided
1 3/4 cups (3 1/2 ounces) pr-shredded part-skim mozzarella cheese, divided
Preheat oven to 350°.
Bring the water to a boil in a large saucepan. Add zucchini; cook 3 minutes or until crisptender. Drain and cool.
Place the beef and garlic in a large nonstick skillet over medium-high heat. Cook until
browned, stirring to crumble. Stir in the spaghetti sauce, salt, basil, and oregano; cook for
1 minute. Remove from heat.
Combine the cottage cheese, parsley, and eggs in a medium bowl.
Arrange zucchini slices in a shallow 3-quart casserole coated with cooking spray.
Sprinkle the zucchini with half of the breadcrumbs. Spread half of cottage cheese
mixture over breadcrumbs; cover with half of the meat mixture and 1 cup mozzarella.
Repeat the layers with the remaining breadcrumbs, cottage cheese mixture, and meat
mixture; reserve the remaining mozzarella. Bake at 350° for 40 minutes.
Sprinkle with remaining mozzarella, and bake an additional 5 minutes or until cheese
melts.
Yield: 10 servings CALORIES 210(30% from fat); FAT 7.1g (sat 3g,mono 2.8g,poly
0.5g); PROTEIN 20.9g; CHOLESTEROL 69mg; CALCIUM 153mg; SODIUM 554mg;
FIBER 2.3g; IRON 2.5mg; CARBOHYDRATE 14.8g Cooking Light, OCTOBER 2001
Pesto Tortellini and Zucchini Salad
2 (9-ounce) packages fresh three-cheese tortellini or equivalent amount frozen tortellini
2 teaspoons bottled minced garlic
4 cups zucchini, halved and thinly sliced (about 2 zucchini)
2 cups chopped plum tomato (about 4 tomatoes)
3 tablespoons prepared pesto
1/4 teaspoon freshly ground black pepper
2 tablespoons shredded Parmesan cheese
Cook pasta according to package directions, omitting salt and fat; drain.
While pasta cooks, heat a large nonstick skillet over medium-high heat. Coat pan with
cooking spray. Add the garlic and zucchini, and sauté 5 minutes or until zucchini is
tender. Combine pasta, zucchini mixture, pesto, pepper and tomato in a large bowl,
tossing gently to coat. Sprinkle with cheese.
Yield: 6 servings (serving size: about 2 cups pasta mixture and 1 teaspoon cheese)
CALORIES 336(30% from fat); FAT 11.2g (sat 4.4g,mono 4.4g,poly 1g); PROTEIN 14.9g;
CHOLESTEROL 39mg; CALCIUM 220mg; SODIUM 586mg; FIBER 3.3g; IRON 2.1mg;
CARBOHYDRATE 45.9g Cooking Light, JULY 2005
Shakertown Baked Stuffed Zucchini
3 med-sized zucchini (~ 1 lb.), trimmed
1 1/2 c crumbled buttery round crackers
1/2 c grated Parmesan cheese
2 TBS minced onion
1 1/2 TBS minced parsley
1/2 tsp salt
1/8 tsp pepper
1 egg, lightly beaten
1 TBS butter or margarine
1. Preheat oven to moderate (350)
2. Cook Zucchini in boiling salted water to cover in a large pot, 5 min. Drain.
3. Scoop out pulp w/ a spoon, leaving shell in tact. Coarsely chop pulp. Combine w/
cracker crumbs, 1/4 c Parmesan cheese, onion, parsley, salt, pepper and egg in med. bowl.
4. Spoon mixture into zucchini shells, mounding in center. Dot w/ butter; sprinkle w/
remaining Parmesan. Place in baking dish.
5. Bake in preheated 350 oven for 30 min or until lightly browned.
Makes 6 servings.
Zucchini Lasagna (Kim Moore, RD & TK, RD made this up!)
1 large zucchini, sliced1/2 inch thick
1 large bag frozen cheese ravioli
8 oz. package shredded mozzarella, Italian or pizza cheese
1 jar spaghetti sauce
1 cup water
8 oz. sliced fresh mushrooms (optional)
Pour enough sauce in bottom of 9 x 12 glass baking dish to cover the bottom. Start with
½ the bag of frozen ravioli, cover with zucchini & mushrooms, then ½ the jar of sauce
and ½ the cheese. Next put remaining ravioli, the rest of the sauce and the rest of the
cheese. Pour about 1 cup of water over the top and bake 350 about 40 - 45 minutes.
Zucchini & Eggs (TK’s Sicilian grandmother made ‘squash and eggs’ and this is a
variation on that recipe.)
4-5 medium zucchini, sliced 1/4 inch
1 medium onion, chopped
¼ cup extra virgin olive oil
6-8 eggs
Salt & pepper to taste
Sauté zucchini and onions in olive oil in a covered skillet until soft, about 20 minutes.
Scramble eggs and pour over zucchini. Cook to desired doneness. Serve with hearty
bread, a slice of provolone cheese and sliced tomatoes.
Zucchini Bread
Mix together in small bowl:
1 ½ c. whole-wheat pastry flour (can sub ¾ c. whole wheat and ¾ c. all purpose)
½ t. baking soda
¼ t. baking powder
1 t. cinnamon
¼ t. each, ground cloves and nutmeg
Beat together in separate medium size bowl:
¾ c. sugar
1 egg or 2 whites
¼ c. skim milk or non-fat plain yogurt
1 t. vanilla
1 T. lemon juice
¼ t. lemon extract
Stir into the liquid mix:
1 c. shredded zucchini, unpeeled
Stir flour mix into zucchini mix, add optional ½ c. nuts and/or raisins and stir. Spray loaf
pan and bake at 350 for 45-55 minutes.
Nutrition information per 1 slice (1/12) of loaf:
Exchanges – 1.5 starch, 1 veg., .5 fat
125 calories, 3 g fat, 1.5 g fiber, 22 g total carb, 13 g sugars, 3.5 g pro., 73 mg sodium
From: Lickety-Split Meals, by Zonya Foco, RD
Zucchini Deep Dish Pie
Crust 1 package (8 ounces) refrigerated crescent rolls
2 teaspoons Dijon mustard
Filling 4 cups thinly sliced zucchini (3-4 small)
1 cup coarsely chopped onion
2 tablespoons butter or margarine
1 garlic clove, pressed
1/2 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 tablespoons snipped fresh parsley
2 eggs
2 cups (8 ounces) shredded mozzarella cheese
Directions:
1. Preheat oven to 375°F. For crust, unroll crescent dough; separate into triangles.
Arrange evenly in Deep Dish Baker with points toward the center. Using lightly floured
Baker's Roller(TM), roll dough over bottom to seal seams. Press dough halfway up sides
to form a crust. Spread mustard over bottom of crust.
2. For filling, slice zucchini using Ultimate Slice & Grate fitted with adjustable thin
slicing blade. Coarsely chop onion using Food Chopper. Melt butter in Family (12-in.)
Skillet over medium-high heat. Cook and stir zucchini, onion, garlic, Italian seasoning,
salt and black pepper 4-5 minutes or until vegetables are crisp-tender. Remove from
heat; stir in parsley.
3. Whisk eggs in Classic Batter Bowl. Stir in cheese. Add vegetable mixture; mix well.
Pour vegetable mixture over crust, spreading evenly. Bake 25-30 minutes or until center
is set and crust is golden brown. Cut into wedges to serve.
Yield: 8 servings Nutrients per serving: Calories 280, Total Fat 19 g, Saturated Fat 9 g,
Cholesterol 85 mg, Carbohydrate 16 g, Protein 12 g, Sodium 650 mg, Fiber 1 g
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Hidden Valley Salsa Ranch Dip
1 packet/1 oz.
Hidden Valley® Original Ranch® Dips Mix
1 container/16 oz.
Sour cream
1/2 cup
Thick and chunky salsa
Fresh chopped tomatoes and diced green chiles (optional)