Here’s a light and quick recipe to prepare sautéed zucchini. You might wonder, why would zucchini be heavy? In reality, zucchini, like all vegetables, are low in calories. The trick is in how we cook them. If you’re looking for a light dish, not just for a low-calorie diet, but also to accompany a richer dish or simply to have a light version, this recipe is perfect.
My daughter often makes it, and it’s really simple. The zucchini are julienned, so they cook in just a few minutes. The seasonings are mixed directly in the pan. We’ll use a good non-stick pan with a glass lid to help maintain the right moisture during cooking, allowing us to limit the use of fats. In just 10 minutes, we’ll have a perfect side dish to serve or a base to dress a main dish.
Before moving on to the recipe, I also remind you of other side dishes that can be used to dress main courses
- Cost: Very Cheap
- Preparation time: 5 Minutes
- Portions: 3
- Cooking methods: Stovetop
- Cuisine: Italian
- Energy 75.20 (Kcal)
- Carbohydrates 8.32 (g) of which sugars 1.42 (g)
- Proteins 4.90 (g)
- Fat 3.81 (g) of which saturated 0.60 (g)of which unsaturated 0.34 (g)
- Fibers 2.41 (g)
- Sodium 523.15 (mg)
Indicative values for a portion of 200 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
- 1.1 lbs zucchini
- 1 onion (medium/small)
- to taste salt
- to taste chili pepper
- 2 teaspoons extra virgin olive oil
Tools
- 1 Food Processor
- 1 Pan
Preparation
The preparation is really simple: start by cleaning the zucchini, cutting off the ends, washing them well under running water, and julienning them. You can do this with a hand grater or, to speed up, use a food processor with the appropriate blade. Put the zucchini in a pan, add finely chopped onion, salt, chili pepper, and a drizzle of oil. Cover with the lid and cook on high heat for about 5 minutes, stirring occasionally to prevent sticking. Then, lower the heat and continue cooking to the desired degree, but do not exceed 15 minutes total to avoid drying them out too much.
The zucchini will be ready in a few minutes and you can serve them as a side dish for other dishes or use them to dress main courses or fill sandwiches. Their soft texture will help keep the inside of the bread moist, making them perfect for meals on the go.
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