
Zucchini
Zucchini, also known as courgette, is a versatile summer squash celebrated for its mild, slightly sweet flavor and delicate texture. This elongated, cylindrical vegetable typically features a smooth, thin, dark green skin, although golden and yellow varieties exist. Zucchini's flesh is creamy white to pale green and contains edible seeds. It's a popular ingredient in both savory and sweet dishes, prized for its nutritional value and adaptability in various cooking methods. Enjoy fresh zucchini in salads, grilled as a side dish, or baked into delicious breads and muffins.
Common Uses
- Used in stir-fries: Zucchini adds a mild, refreshing flavor and tender texture to stir-fried dishes, absorbing the flavors of sauces and spices beautifully.
- Grilled as a side dish: Thick slices of zucchini can be brushed with olive oil and grilled to perfection, creating a healthy and flavorful side dish with slightly charred edges.
- Baked into zucchini bread: Shredded zucchini is a key ingredient in moist and delicious zucchini bread, adding subtle sweetness and moisture to the baked good.
- Added to soups and stews: Diced zucchini contributes a delicate flavor and nutrients to soups and stews, blending seamlessly with other vegetables and broths.
- Fried as zucchini fritters: Thinly sliced or grated zucchini can be combined with batter and fried into crispy and savory zucchini fritters, perfect as an appetizer or snack.
- Stuffed zucchini boats: Hollowed-out zucchini halves can be filled with a mixture of ground meat, rice, and vegetables, then baked for a satisfying and complete meal.
Nutrition (per serving)
Nutrition (per serving)
Calories
20.0kcal (1%)
Protein
1.0g (2%)
Carbs
3.6g (1.31%)
Sugars
2.5g (5%)
Healthy Fat
0.2g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
20.0kcal (1%)
Protein
1.0g (2%)
Carbs
3.6g (1.31%)
Sugars
2.5g (5%)
Healthy Fat
0.2g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Supports healthy digestion due to its high fiber content.
- Rich in antioxidants that help protect against cell damage.
- Contributes to heart health by helping to lower blood pressure and cholesterol.
- May aid in weight management as it's low in calories and high in water content.
- Supports eye health due to its vitamin C and beta-carotene content.
Substitutes
Storage Tips
Zucchini is best stored unwashed in a perforated plastic bag in the refrigerator crisper drawer. This helps to maintain humidity and prevent it from drying out. It will typically last for 1-2 weeks. Avoid storing zucchini near ethylene-producing fruits like bananas and apples, as this can cause it to ripen and spoil faster. For longer storage, zucchini can be grated, blanched, and frozen for up to 3 months.
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