Saturday, August 30, 2014
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Healthy recipes using zucchini

End you work week with this healthy pizza that is full of summer veggies. Made with whole wheat pizza dough, tomato paste, cheese, zucchini and bell peppers, this dish comes in at 375 calories.
End you work week with this healthy pizza that is full of summer veggies. Made with whole wheat pizza dough, tomato paste, cheese, zucchini and bell peppers, this dish comes in at 375 calories. iStockphoto

Now that summer’s in full swing, it’s the perfect time to try out some recipes with the season’s best produce.

This week, we’re focusing on recipes that contain zucchini. This summer squash is at its prime this time of year, and is so easy to cook with. It mixes well in a variety of dishes because of its mild flavor, and can be enjoyed either raw, sautéed or grilled.

Zucchini contains a ton of beneficial nutrients such as vitamins A and C, potassium, folate and fiber, which can help reduce high blood pressure and lower cholesterol. This superfood is also low in calories, so if you’re looking to bulk up some meals but cut down on the calories, this could be your perfect ingredient!

The recipes we chose this week include two vegetarian meals and three other dishes paired with chicken, shrimp and salmon. All of the meals are less than 400 calories.

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  • So during your next trip to the supermarket, make sure you stock up on zucchini and try cooking these meals this week:

    Monday: Sautéed zucchini with lemon-thyme chicken

    This meal is complete with veggies, protein and carbs, and only comes in at 233 calories! The lemon zest gives the zucchini a flavorful taste.

    Per serving: 233 calories: 7g fat, 16g carbohydrates, 27g protein, 2g fiber

    View recipe >

    Tuesday: Zucchini, olive and cheese quesadillas

    These quesadillas use fat-free flour tortillas and will give you a good source of antioxidants from the veggies. This simple meal is only 235 calories per serving.

    Per serving: 235 calories: 7.9g fat, 23.7g carbohydrates, 8.7g protein, 3.8g fiber

    View recipe >

    Wednesday: Shrimp and zucchini barley risotto

    You’ll not only get the health benefits from the zucchini in this meal, but you’ll get a good source of vitamin D from the shrimp, and fiber from the barley as well. This heart-healthy meal just takes 10 minutes to prepare and 40 to cook.

    Per serving: 387 calories: 9g fat, 52g carbohydrates, 26g protein, 10g fiber

    View recipe >

    Thursday: Grilled salmon and zucchini with red pepper sauce

    The sauce in this dish – which is based on the classic Spanish romesco – is made from roasted red peppers, tomatoes and almonds. It gives the salmon and veggies a nice flavor.

    Per serving: 280 calories: 13g fat, 8g carbohydrates,32 protein, 2g fiber

    View recipe >

    Friday: Garden pizza

    End you work week with this healthy pizza that is full of summer veggies. Made with whole wheat pizza dough, tomato paste, cheese, zucchini and bell peppers, this dish comes in at 375 calories.

    Per serving: 375 calories: 9g fat, 58g carbohydrates, 17 protein, 8g fiber

    View recipe >

    Lauren Mennen Philly.com
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