Zucchinis are low in calories and high in fiber. They are a good source for vitamin C, and potassium. They are also very easy to find during the fall harvest!
Choose zucchinis that are 6 to 8 inches long and 1 to 2 inches in diameter. They can grow to be very large but taste much better when they are younger and smaller. Large zucchinis are tough and meant to be stuffed.
In addition to being nutritious, they are delicious. We already know they taste good in chocolate cake and quick bread, but they are just as good on their own, and so easy to prepare.
To grill zucchini, cut thick slices straight across or on the bias. Toss in olive oil and seasoning of your choice, and place directly on a hot grill. We also grill onions and assorted peppers to serve with zucchini.
Flip the vegetables when they start to become tender and have nice grill marks. Cook until they are as tender and crisp as you like.
Shown here is zucchini, yellow squash, peppers, and onions, artfully stacked to create height.
Roasting is another way to prepare zucchini. This simple recipe is one I’ve used many times at home, and also shared with senior living communities.
Layer a sprayed sheet pan with zucchini, onion, diced red pepper (or pimento), garlic, and cheese. Cut the butter into cubes or pats, and place them around the pan.
Place the pan in a 400° oven. The zucchini will lose water as it cooks. The photo below on the left shows water forming in the pan, and the cheese is just beginning to brown.
Continue to cook, and stir after 20 minutes or so. The goal is to roast the zucchini until it is golden brown. If it becomes tender without getting brown, pop it under the broiler for a few minutes. The photo below on the right was placed under the broiler.
Roasted Zucchini
2 1/2 lbs. Fresh zucchini, sliced thin
1/4 each Onion, sliced thin
4 oz jar Diced red pepper
1/2 T Chopped fresh garlic
1/4 cup Parmesan cheese, shredded or grated
2 oz Butter
Spray sheet pan.
Layer pan with zucchini, onions, diced red pepper, garlic & Parmesan cheese.
Top with pats of butter.
Roast in oven (375°- 400°) until zucchini is tender & starting to brown, about 30 minutes.
Stir after 20 minutes.
Fresh zucchini will produce a lot of water. If there is not enough moisture and the zucchini begins to stick, add a small amount of water.
Prepare just prior to serving.
Look at that! Tender roasted zucchini with crispy onions and melted cheese. So tasty, and still nutritious. The only fat and sodium come from a small amount of butter and cheese. So go on and have seconds!
