Sautéed zucchini or trifolate zucchini is a simple and quick side dish to prepare in a few minutes with minimal fats. The cooking is all raw, no need to sauté the onion, and by adding a bit of chili pepper, you’ll have a very tasty side dish for the whole family with the sautéed zucchini.
You can easily prepare your sautéed zucchini in advance and consume them hot or at room temperature.
Sautéed zucchini is a low-fat side dish, so it can be included in any diet plan, and if you manage to have leftovers, you can use the excess to prepare a great zucchini omelette.
For vegetable side lovers, I also recommend
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 6
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer, and Fall
- Energy 77.85 (Kcal)
- Carbohydrates 5.61 (g) of which sugars 1.26 (g)
- Proteins 3.37 (g)
- Fat 5.75 (g) of which saturated 0.85 (g)of which unsaturated 0.27 (g)
- Fibers 1.61 (g)
- Sodium 397.90 (mg)
Indicative values for a portion of 5 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 1.54 lbs zucchini (preferably Roman)
- 2 tablespoons extra virgin olive oil
- to taste chili powder
- 1.06 tsp salt
- 1 red Tropea onion (medium)
Tools
For cooking the sautéed zucchini, I recommend a good non-stick pan
- 1 Knife
- 1 Pan Aeternum
Preparation
The preparation of the sautéed zucchini takes only a few minutes, and all ingredients should be added at once.
Wash the zucchini well and cut them into rounds, place the zucchini in the pan and add the chopped onion, salt, chili powder, and finally the extra virgin olive oil.
Put on the stove over high heat, closing the pan well with a lid, preferably those with a valve that helps maintain moisture inside the pan and use less oil during cooking.
Brown the zucchini well over high heat for about 10 minutes, then lower the heat and continue cooking for another 15 minutes.
You can serve your sautéed zucchini or trifolate zucchini hot as a side dish for your meals, but you can also enjoy the zucchini at room temperature, and they will be tasty and convenient to take to work.
A final tip is to use these zucchini as a base for an excellent omelette by simply adding eggs.
NOTES
They keep well in the refrigerator in an airtight container for two to three days. Personally, I prefer to prepare this dish with Roman zucchini, which have a firmer texture, but it can be prepared following the same ingredients and procedure with regular green zucchini.
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