Category Archives: Zucchini

Zucchini recipes

Asian Cabbage Soup

The Ingredients:

1 small-med head of Cabbage, sliced or chopped (23.7 oz)

4 stalks Celery, diced (7.2 oz)

2 med. Zucchini, diced (14 oz)

4 clumps of Oyster Mushrooms, woody stems removed (7.6 oz)

7 Green Onions/Scallions, sliced (2.8 oz)

10 c. Chicken Stock

2 Tbsp Sesame Oil

1 tsp Minced Garlic

1 tsp. Ground ginger Paste

1 Tbsp Soy Sauce

What to Do:

Bring Chicken Stock, garlic, ginger, sesame oil to a boil over high heat in a large pot.

Add celery, cover, reduce heat to med-high and cook for about 4 minutes.

Add Zucchini and mushrooms, cover, return to boil and cook for 2 minutes.

Add Cabbage and scallions, cover, return to boil and cook for 10-15 minutes.

Remove from heat, stir in soy sauce and serve.

Makes 10 servings.

Nutritional Information:

Sodium: 638 mg      Fat: 3.02 g     Total Carbs: 8.88 g     Fiber: 3.1 g     NetCarbs: 5.78 g     Veggie Net carbs: 4.6 g     Protein: 6.55 g     Calories: 81


Zucchini Taco Boats

The Ingredients:

2 medium Zucchini, halved & insides scraped out

8 oz leftover Taco Meat

2 oz. Onion, diced

6 oz. Cheese, shredded

Sour Cream, Guacamole & Salsa for topppings

What To Do:

Heat oven to 375.

Reheat taco meat in saute pan with onions until all hot and bubbly over med-high heat.

Place zucchini shells on non-stick foil in 9X13 casserole dish. Fill each zucchini shell with the meat until all 4 halves are evenly filled.

Top each boat with 1 1/2 oz cheese, it’s gonna be messy! 🙂

Bake in pre-heated oven for 20-30 minutes until cheese is nice and melty and slightly browned.

Makes 4 serving.

I am not adding the nutritional info for this one because it will depend on what you used for taco seasoning and how large your zucchini’s are. These are really fantastic! Thanks for the idea Sue!

Zucchini Fritters

The Ingredients:

14 oz. Zucchini, shredded (2 medium)

2 Eggs, large, whisked very well

2 Tbsp. Coconut Flour

1/2 tsp. Baking Soda

1/4 tsp. White Pepper

1/2 tsp. Salt

4 Tbsp. Butter for frying

What To Do:

Combine all ingredients, except butter, set batter aside.

Melt butter in non stick saute pan over medium to med-high heat, drop batter by spoonful into hot pan and cook for about 3-4 minutes per side.

Makes 4 servings/8 patties, 2 per serving.

Nutritional Information:     Sodium: 435 mg     Fat: 14.668 g     Total Carbs: 5.79 g Fiber: 2.4 g     Net Carbs: 3.39 g     Veggie Net Carbs: 2.23 g     Protein: 4.98 g     Calories: 170

Ratios:     Carbs: 13%     Fat: 78%     Protein: 9%

Tomato & Zucchini Frittata

The Ingredients:

9.8 oz Red Tomato, chopped, about 1 large tomato

7.9 oz. Zucchini, shredded, 1 med zucchini

7 large Eggs, whisked very well

1 c. heavy cream

8 oz. Cheddar Cheese, shredded

1/2 tsp. Basil, dried

1/4 tsp. Onion Powder

1/4 tsp. Garlic Powder

1 tsp. Salt

What to do:

Combine all the ingredients and mix well, pour into a 9×13 casserole dish and bake at 375 degrees for 45 minutes.

Makes 8 servings.

Nutritional Information:

Sodium:  492 mg   Fat:  23.87g   Total Carbs:  4.15g   Fiber:  0.8g                            Net Carbs: 3.35g    Veggie Net Carbs: 1.57g    Protein:  13.24g   Calories: 290

Ratios:     Carbs: 6%    Fat:  74%   Protein: 20%

If you are dairy sensitive, you can cut the amount of cream in half,  the frittata will just not be as rich and delicate in texture.

I have it shown here with a bacon cheddar scone.

Vegetable & Shrimp Stirfry

The Ingredients:

1-1/4 lbs. Large Shrimp, peeled & deveined (I used 18.7 oz.)

8 oz. Asparagus, cut into 2″ pieces

1 Orange Bell Pepper, chopped into 1″ pieces (5.7 oz)

1 Green Bell Pepper, chopped into 1″ pieces (5.9 oz)

8 oz. Mushrooms, stems cut off and halved

2 Zucchini squashes, halved and sliced (13.4 oz)

1/2 oz. Green onions/Scallions, chopped

5 oz. Sweet Onions, chopped into 1″ pieces

1/2 head of Cabbage slice thinly (13.9 oz)

4 cloves Garlic, smashed and minced

1 tsp. Gourmet Garden Ginger Paste (found in the produce aisle)

3 Tbsp. Soy Sauce

1 Tbsp. Corn Starch

2 packets of Truvia

1/3 c. Water

3 Tbsp. Canola Oil

1/4 – 1/2 tsp. Crushed Red Pepper Flakes, depending on what spice level you like

What to Do:

Combine water, soy sauce, Truvia and corn starch in a bowl and set aside.

Heat 2 Tbsp oil in a large Wok over Medium to Medium-high heat, Add all veggies except cabbage and ginger paste to hot Wok and stir-fry for 4 minutes, add cabbage and 4 Tbsp of soy mixture to veggies in the Wok and stir-fry for another 4 minutes. Remove from the Wok into another dish and cover.

Add last 1 Tbsp of oil to the Wok on stove, add Shrimp, ginger paste, red pepper flakes and remaining soy mixture. Stir fry Shrimp until cooked through, about 3-5 minutes.

Makes 8 servings

Sodium: 455mg     Fat: 6.77g     Fiber: 3.6g     Net Carbs: 8.68g          VeggieNet Carbs: 6.8g     Protein: 17.3g     Calories: 172

Ratios: Carb: 29%     Fat: 35%     Protein: 36%

My good friend Sandra asked me to remake her non-Atkins friendly recipe of this dish. I added more veggies and I like it a lot, I hope she, as well as all of you, enjoy it too.

Spam & Zucchini

Ok all you food PURISTS out there, don’t hate on the Spam

The Ingredients:

4 medium Zucchini Squash (21.4 oz)

4 Slices Bacon, cut into 1/2″ pieces

1 tsp. Bacon Grease

1 can Spam Lite, cubed

What to Do:

Fry bacon in a large skillet until crisp, stirring often, remove bacon with slotted spoon and setting aside for later.

Fry cubed Spam until browned and crispy over medium-high heat in bacon grease stirring occasionally.

While Spam is frying, cut ends of zucchini, slice in half lengthwise, then slice in half lengthwise again, and cut into 1 inch chunks.

Add zucchini to pan with Spam, saute stirring occasionally so zucchini can get some color on it, for about 5 minutes, add reserved bacon to pan and combine well.

Makes 4 servings

Sodium: 1105mg     Fat: 25.15g     Fiber: 1.7g     Net Carbs: 5.05g          VeggieNetCarbs: 3.4g      Protein: 18.38g     Calories: 319

Ratios:  Carbohydrates: 8%      Fat: 71%      Protein: 21%

Gotta say, my daughter LOVES Spam, so I had to make something with veggies that she digs, and this worked, not to mention, I have a weakness for Spam myself. High in sodium, but so good.