By Laura Gwinn / lgwinn@crossville-chronicle.com
July 29, 2008 08:22 pm
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With fall just around the corner, there will be many popular food items popping up in the produce department. One of the late summer favorites is zucchini. One cup of zucchini has about 35 calories. It contains potassium, vitamin A and phosphorus. Zucchini is a good source of fiber with four grams per cup. Be sure to include the peel to get all the fiber. Adults should get 20-30 grams of dietary fiber from their daily diet.
Here are some recipes to help you get your needed zucchini ingredients. Enjoy!
Asparagus and Zucchini Crudi
2 zucchini, trimmed
1 bunch asparagus, trimmed
1/4 cup extra-virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 ounce shaved Pecorino Romano, for garnish
Using a vegetable peeler, shave the zucchini into long thin strips. Thinly slice the asparagus on a diagonal. Toss the slices together and place the salad in a serving bowl.
In a small bowl, combine the olive oil, lemon juice, salt, and pepper. Stir to combine and drizzle over the vegetables. Toss to coat. Garnish with the pecorino shavings. Serve.
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Turkey-Stuffed Zucchini Boats
2 large zucchini, halved lengthwise
1 pound Turkey Sweet-N-Sour Meatballs, diced, (recipe follows) or crumbled cooked ground turkey
1/3 cup sour cream, lowfat or regular
1/2 cup coarsely chopped artichoke hearts (oil or water-packed)
1/4 cup plus 2 tbsp. grated Parmesan, divided
1 tsp. dried oregano
1/2 tsp. salt
1/4 tsp. ground black pepper
2 tbsp. seasoned dry bread crumbs
Orzo Pesto, recipe follows
Preheat oven to 400°.
Using a spoon or melon baller, scoop seeds from center of each zucchini half, making 4 long, canoe-like boats. Set aside.
In a medium bowl, combine diced meatballs or other cooked ground turkey, sour cream, artichoke hearts, 1/4 cup of the parmesan cheese, oregano, salt, and black pepper. Mix gently to combine. Spoon mixture into zucchini boats. Sprinkle bread crumbs and remaining Parmesan over filling in boats.
Bake zucchini boats 10 to 12 minutes, until top is golden brown and filling is heated through. Serve with orzo pesto.
Sweet-N-Sour Turkey Meatballs
2 pounds ground turkey breast
2 tsp. salt-free garlic and herb seasoning or poultry seasoning
1 egg white
Salt and ground black pepper
2 (15-ounce) cans tomato sauce
2 cups reduced-sodium chicken broth
1 cup chili sauce
1/2 cup cider vinegar
1/2 cup brown sugar
2 tsp. dried thyme
In a large bowl, combine turkey, garlic and herb seasoning, egg white and 1/2 tsp. each salt and black pepper. Mix well and shape mixture into about 32 meatballs. Place meatballs in bottom of slow cooker.
In a medium bowl, whisk together tomato sauce, broth, chili sauce, vinegar, brown sugar, and thyme. Pour mixture over meatballs.
Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours. Season, to taste, with salt and black pepper.
Orzo Pesto
12 ounces orzo pasta
2 tbsp. prepared basil pesto
Cook and drain orzo according to package directions. Toss with pesto and serve.
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Zucchini Parmesan Crisps
Cooking spray
2 medium zucchini (about 1 pound total)
1 tbsp. olive oil
1/4 cup freshly grated Parmesan (3/4-ounce)
1/4 cup plain dry bread crumbs
1/8 tsp. salt
Freshly ground black pepper
Preheat the oven to 450°. Coat a baking sheet with cooking spray.
Slice the zucchini into 1/4-inch thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, combine the parmesan, bread crumbs, salt, and a few turns of pepper. Dip each round into the parmesan mixture, coating it evenly on both sides, pressing the coating on to stick, and place in a single layer on the prepared baking sheet.
Bake the zucchini rounds until browned and crisp, 25 to 30 minutes. Remove with spatula. Serve immediately.
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Saffron, Zucchini and Herb Couscous
1 1/2 cups homemade chicken stock or canned broth
1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1/4 tsp. ground cumin
1/2 tsp. saffron threads
2 tbsp. olive oil
2 tbsp. unsalted butter
2 zucchini, large dice
1 1/2 cups couscous (10 ounces)
1 cup chopped basil leaves
1 cup chopped parsley leaves
Bring the chicken stock to a boil in a small saucepan, and turn off the heat. Add the salt, pepper, cumin, and saffron threads and allow to steep for at least 15 minutes.
Meanwhile, heat the olive oil and melt the butter in a saute pan. Add the zucchini and cook for 5 minutes, or until lightly browned. Bring the chicken stock just back to a boil. Place the couscous in a large bowl and add the cooked zucchini. Pour the hot chicken stock over them. Cover the bowl tightly with plastic wrap and allow to stand at room temperature for 15 minutes. Add the basil and parsley. Toss the couscous and herbs with a fork, and serve warm or at room temperature.
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