Ways with Zucchini

The cool, rainy weather this summer in Jersey has not been good for my tomatoes, but I’ve got zucchini gone wild.  The standard way to manage excess zucchini is to grate and hide it in high fat, high calorie breads, but I prefer to let it shine in a healthier way.

One medium sized zucchini is only 33 calories, has no fat, and is a great source of potassium.

Here are my top 10:

1.         Zucchini Sauté – Sauté onions and garlic in olive oil, add sliced zucchini, salt and pepper, cook until soft, and top with 2 tbsp parmesan cheese and chopped fresh basil.  Great side dish!

2.         In a Frittata – Sauté onions, portabella mushrooms, sliced red peppers, and zucchini, in an oven proof skillet (like cast iron), add salt, pepper, and beaten eggs, transfer to a preheated 350 degree oven, and bake until set, about 20 minutes.  Serve with an arugula and tomato salad, and a good baguette.

3.         Stuffed Zucchini Boats  – Great way to use those larger zucchini-on-steroids that surreptitiously emerge from the garden.  Cut zucchini in 1/2 lengthwise and roast cut side down on a lightly oiled pan in a preheated 350 degree oven for 20 minutes.  Meanwhile, sauté diced onions, garlic, shitake mushrooms, and chopped tomatoes.  Scoop out a little of the zucchini flesh to make a reservoir, and add it to your veggie mixture.  Season with salt and pepper (or add your favorite Indian or Mexican spices).  Top zucchini halves with your veggie sauté, and bake for 30 minutes. To make this a main meal, add cooked wild rice, quinoa, or cannellini beans to the veggie mixture before stuffing.

4.         Zucchini with Goat Cheese and Sundried Tomatoes – Great for the “carb conscious.”  Use 1/4 inch zucchini slices in place of a cracker and top with a little chopped sundried tomatoes, goat cheese, and fresh oregano.

5.         Zucchini “Fries” – Cut zucchini in the shape of fries, dip in egg or egg white, roll in a mix of parmesan cheese and seasoned bread crumbs, and bake on a lightly oiled sheet at 350 for about 30 minutes, until brown and crisp.

6.         Zucchini with Fresh Corn – Dice, and sauté in olive oil in a hot pan, onions, red peppers, zucchini, and fresh corn cut off the cob.  Season with salt and pepper, and toss in chopped fresh basil at the end.

7.         Zucchini with Shrimp and Pasta – Sauté onions, chili pepper, garlic, zucchini slices, chopped tomatoes, fresh spinach, and shrimp, and toss with an equal amount of your favorite whole grain pasta.  Top with parmesan cheese.

8.         Grilled Zucchini – Cut zucchini in 1/2 inch lengthwise strips, lightly oil and salt, and grill both sides over low heat until tender.

9.         Zucchini with Fish – Dice zucchini, tomatoes and garlic.  Toss with rosemary, fresh lemon, salt, pepper and olive oil.  Pour over white fish like cod or tilapia that has been placed in foil, and grill on low or indirect heat for 15 minutes.

10.       Zucchini Kabobs – Skewer zucchini chunks with whole baby bella mushrooms, onion, and red peppers.  Lightly oil and salt, and grill both sides on low heat until tender.