Grilled Zucchini Recipe. Calorie, chemical composition and nutritional value.

Reviews (5)

6

Prepared by: Galate

09/24/2013 Cooking time: 25 min

Grilled zucchini can be cooked both at home and outdoors. Tasty and healthy. The zucchini turns out very fragrant, at the same time using a minimum of oil. I give you a proven recipe for grilled zucchini!

Grilled zucchini

Ingredients (for 4 servings):

• zucchini – 2 pieces;
• olive oil – 2 tbsp. spoons;
• salt/pepper - to taste.
• For the sauce:
• sour cream – 4 tbsp. spoons;
• garlic – 4 cloves;
• dill - to taste.

Preparation:
Wash the zucchini and wipe dry. Cut them into circles 0.5-0.8 centimeters in size. You shouldn’t make them too thick, as they may not be cooked inside, but too thin, on the contrary, they will be overcooked. Salt, pepper, rub the spices a little into the vegetables so that they are well soaked.

Preheat the grill to medium heat and when the grates are hot, brush them with olive oil using a silicone brush. Place the slices on the grill and fry for 2-3 minutes until golden brown stripes form. At this time, mix sour cream with finely chopped garlic and dill. Serve immediately with the sauce.

Useful tips

The low-calorie and tasty dish is prepared quickly and does not require culinary skills. It will become not only a decoration for a picnic, but also a welcome dish at a festive feast. Professionals advise:

1. Vegetables should be chosen young, with thin skin;
2. You can choose any vegetable oil, but olive oil is best because it can give vegetables tenderness, aroma and an unusually pleasant taste;
3. You can use more than just lemon juice and soy sauce as a marinade. An excellent option is balsamic;
4. You need to monitor the cooking process, since it is not recommended to overcook vegetables. Grill the zucchini just until grill marks appear; the inside should not be too soft.

Grilling is a great option for cooking healthy and nutritious food. Zucchini baked on a grill or grill pan retains its beneficial properties to the maximum, and the number of calories in this dish is a dream for those watching their figure.

Bon appetit!

Fried zucchini with cheese dressing

Ingredients:

• zucchini – 3 pieces;
• lettuce leaves - 3 handfuls;
• vegetable oil – 100 grams;
• garlic – 3-4 cloves;
• pink pepper – 1 tbsp. spoon;
• rosemary 4-5 sprigs;
• sea ​​salt.

Refueling:

• cheese 70-100 grams;
• lemon – ½ piece;
• olive oil – 2 tbsp. spoons;
• basil - a small bunch.

Preparation: peel the zucchini and cut into oblong strips about 5 centimeters thick. Add rosemary, pepper, finely chopped garlic and olive oil. Mix the ingredients and let stand for 5 minutes. Place vegetables on a preheated grill and fry until golden brown. For dressing: grate the cheese on a fine grater, finely chop the basil. Squeeze lemon juice into a small container. Pour everything into a bowl, add olive oil and salt. Mix well. Pour the dressing over the zucchini, add lettuce leaves and mix again. The side dish is ready.

Zucchini with mustard and lemon in the oven

For this process, the oven must have a “grill” option.

Very tasty grilled zucchini in the oven is obtained with the addition of an ingredient such as mustard, especially if it is mixed with lemon juice.

The zucchini must first be marinated. This vegetable is juicy and contains a large amount of moisture, so a liquid marinade is undesirable in this case. The most suitable filling would be a filling based on oil and spices. An ideal marinade would be one with mustard dressing and freshly squeezed lemon juice.

Ingredients:

• dry mustard - in the amount of tbsp. l.;
• soy sauce - 4 tbsp;
• ground pepper - third 1 tsp;
• vegetable oil - 2 tbsp;
• honey (can be replaced with an appropriate amount of sugar) - 0.5 tsp;
• a couple of cloves of garlic and a bunch of herbs - finely chopped.
• lemon juice – 2-3 tablespoons.

Cooking time: 20 minutes.

Calorie content: approximately 60 kcal per 100 g.

Grind the mustard with the sweet component, add the required amount of pepper, lemon juice and sauce. Garlic and herbs are added to the marinade. Zucchini rings are placed in the marinade and left for a couple of hours.

The pickled zucchini is placed on a grill rack and baked. Grilled zucchini marinated in mustard and lemon in the oven will become very appetizing and unforgettably delicious. Try it!

Zucchini with mint, lemon and garlic

Ingredients:

• zucchini – 1 kg;
• Parmesan cheese – 50 grams;
• garlic – 2 cloves;
• olive oil – 4 tbsp. spoons;
• lemon – 2 pieces;
• chili pepper – 2 pieces;
• mint leaves – 20 grams;
• salt - to taste.

Cooking method: cut the zucchini lengthwise, 0.5 centimeters thick, place in a bowl. Add chopped garlic and half the olive oil. Fry on a hot grill for about 5 minutes, do not forget to turn over. Squeeze lemon juice into a container and grate the zest. Finely chop the chili pepper. Place the vegetables on a plate, pour over the juice, crush with zest and pepper, and sprinkle with olive oil. Before serving, sprinkle with cheese and chopped mint. Salt each to taste.

Preparation

First you need to mix salt with balsamic vinegar, and also add honey to the mixture and mix well. Now you need to put the basil sprigs and pour olive oil into the resulting mass. The garlic can be cut into small pieces or crushed into a paste. We put it into the total mass. Again, mix everything very thoroughly and add a little ground pepper if desired.

Each zucchini must be cut lengthwise and in half. Generously coat the vegetables with marinade and rub the skins with the rest. Now you need to leave the main ingredient of the dish for about one hour so that it can release its juice.

The next step is to squeeze out excess moisture from the zucchini and place it on the grill. When the vegetables turn brown, they can be removed. When serving the dish, you can sprinkle the zucchini with herbs or brush it with garlic sauce, depending on your preference.

Bon appetit!

Grilled stuffed zucchini

Ingredients:

• zucchini – 5 pieces;
• minced meat – 500 grams;
• tomato – 2 pieces;
• onion – 1 piece;
• hard cheese – 170 grams;
• olives – 70 grams;
• vegetable oil – 170 grams;
• salt/pepper - to taste;
• greenery.

Preparation: Heat the grill pan. Finely chop the onion and fry in vegetable oil until translucent. Add minced meat and fry. Cut the tomatoes into small cubes and add to the pan. Salt and pepper. We make zucchini boats, fill them with minced meat, olives and grated cheese on top. Place on the grill and cover with foil. After 10 minutes, remove from heat and serve.

Grilled zucchini recipes

Grilled vegetables on the grill

You will need:

• four sweet bell peppers of any color;
• a dozen cherry tomatoes;
• two young zucchini;
• salt, freshly ground black pepper;
• bunch of cilantro for serving.

Cooking technique:

1. Cut the zucchini into “pucks” 1 cm thick. Add salt and set aside for 20 minutes, then rinse. Cut bell peppers into manageable pieces.
2. Place pieces of zucchini, pepper and whole cherry tomatoes on thin skewers in any order. Fry vegetables on the grill, periodically turning the skewers for even frying. Continue the process until bubbles begin to form on the skin of the vegetable. It is better not to allow it to become completely charred.
3. Cool fried vegetables in water, then peel. Serve immediately. Add salt before serving. Season with black pepper and garnish with finely chopped cilantro.

On the same grill that has not yet had time to cool down, you can quickly fry slices of bread by sprinkling it with a little vegetable oil. An excellent complement to grilled zucchini would be fresh vegetable salads with light sauces.

Zucchini fries

Ingredients

If you like fast food, but your jeans no longer fit, then you should replace your usual dishes with healthier, but no less tasty ones. Here is one of them: air fryer zucchini, deep-fried.

1. 0.5 kg of zucchini;
2. Corn flour - 1 tablespoon;
3. Salt and black pepper - 10 grams each;
4. 1 tablespoon vegetable oil;
5. Rosemary, thyme - 10 grams each.

By the way, we have 7 more marinade recipes in mind.

Preparation

Clean and cut the zucchini. Using a tool or by hand, cut large pieces of zucchini into strips or cubes: 1 cm thick and 2-3 cm long. We put everything in one container, add salt, pepper, and add oil. Add flour. Mix. We wait 10 minutes.

Place the zucchini on a baking sheet in one layer. How long does it take to fry zucchini in an air fryer? It takes 20 minutes at 200 degrees. Thanks to flour, the pieces are crispy, like French fries, and very tasty.

Boats with chicken

Ingredients

Zucchini boats in an air fryer are an excellent holiday appetizer that can transform a vegetable beyond recognition and present it in a new light.

1. 3 young zucchini;
2. 1 chicken fillet;
3. 1 tomato;
4. 1 onion;
5. fresh basil;
6. fresh dill;
7. 3 cloves of garlic;
8. 70 g mayonnaise;
9. salt and ground black pepper to taste;
10. refined sunflower oil for frying;
11. 100 g cheese.

Preparation

Trim off the unnecessary parts of the zucchini and cut it into two halves. From each part we form a boat using a spoon: scrape out the insides, leaving the base around the edges. Salt and pepper on both sides. Lubricate them with oil using a brush. Place them on the air fryer grill (back up) and fry for 10 minutes at 180 degrees.

At this time, chop the chicken fillet (small cubes). Fry the fillet in a frying pan until done. We take out the chicken and set it aside, as well as the zucchini preparations.

Cut the onion into thin slices and fry in the same frying pan. Grind the removed zucchini pulp further and add it to the onion. Fry until done and set aside to cool. Cut the tomato into small cubes. We cut the greens as finely as possible. To them add chicken fillet, grated cheese (30 grams), mayonnaise, finely grated garlic. Mix. Add zucchini and onions there. Salt and pepper. We form boats by applying the filling. Sprinkle grated cheese on top. Bake the zucchini for 10 minutes at 180 degrees in an air fryer.

With nut sauce

Ingredients

Delicious air grilled zucchini served with original sauce.

1. 0.5 kg of zucchini;
2. Vegetable oil - 1 tablespoon;
3. Khmeli-suneli - 1 teaspoon;
4. 1 teaspoon salt;
5. 3 tablespoons of sour cream (15%);
6. 1 tablespoon mayonnaise;
7. Walnut - 50 grams;
8. Garlic - 3 medium cloves;
9. Fresh dill.

Preparation

We cut young zucchini into 4 parts: along, in half and across. Place the zucchini in a container, salt and add seasonings. Fill them with 1 tablespoon of vegetable oil. Stir so that the seasonings spread throughout the entire perimeter. We wait 10 minutes. The oil in the zucchini marinade is necessary to form the crust and distribute the seasonings. Thanks to the oil, the taste of the spices penetrates deeper.

Place the zucchini in the air fryer bowl so that they lie evenly. Fry for 20 minutes at 200 degrees (or “French fries” mode).

Make the sauce: grind the nuts and garlic in a blender. Mix sour cream, mayonnaise and finely chopped dill with them. If you like a saltier version, add pickles to this sauce. It will also turn out delicious. You can serve chicken on the air fryer with the same sauce.

With eggplant and carrots

Ingredients

Zucchini on the air grill will become the basis for a grilled vegetable salad, which will perfectly complement a light meal:

1. Eggplant - 100 grams;
2. Bell pepper - 100 grams;
3. Tomato - 100 grams;
4. Zucchini - 100 grams;
5. Carrots - 70 grams;
6. Onions - 70 grams;
7. Vegetable oil - 20 ml;
8. Oregano seasoning - 10 grams;
9. Salt - 10 grams;
10. Black pepper - 10 grams.

Preparation

We cut the onion into round slices, as well as zucchini, eggplant, tomato, carrots - 0.5 cm thick. We remove the seeds from the pepper and cut it into even, flat pieces. Salt, pepper and season the vegetables with oil. Add seasoning. Mix. Leave for 15 minutes.

Place vegetables in a single layer on the lower rack. Lay out the onion rings in a second layer. Fry for 20 minutes at 180 degrees, since our vegetables are cut thinly. In this case, the carrots will be strong, not mushy, but still ready enough for this salad. The resulting vegetables can be beautifully arranged on a plate and served with one of five homemade sauces.

Description of preparation:

For me, there is no better side dish than grilled vegetables.
And zucchini is a vegetable that's perfect for grilling. Over the years of culinary practice, I have developed the optimal recipe for grilled zucchini, which I am sharing with you. Zucchini prepared in this way goes well with shish kebab, grilled fish, and also goes great as an independent snack. Purpose: Outdoors / Inexpensive Main ingredient: Vegetables / Zucchini Dish: Hot dishes Diet: Recipes for weight loss