The beautiful thing about zucchini is that it’s both healthy and versatile, adopting the flavors of whatever it’s cooked with. You can slice it, dice it, make it into noodles, serve it raw for dipping, deep fry it, bake it, grill it and shred and sauté it (see my 5 Ingredient Shredded Zucchini & Feta Sauté recipe below)!
But zucchini has many other nutritional benefits. Did you know that this illustrious little veggie has just 25 calories (compared to a baked potato, for example, which has 130 calories)?!
Here are some more interesting facts about zucchini:
Top 10 Zucchini Facts:
- A zucchini has more potassium than a banana!
- The word zucchini comes from â€˜zuccaâ€™ the Italian word for squash. The Italians brought zucchini to the United States in the 1920s. Zucchini is a summer squash.
- Zucchini isn’t technically a vegetable. Botanically speaking, it’s a fruit (the ovary of the zucchini flower).
- Bigger is NOT better. The most flavorful zucchinis are small to medium-sized.
- Zucchini (also known as a courgette) will grow almost anywhere. It is a popular home-garden crop in temperate climates from northern Alberta to New Zealand.
- Zucchini can grow up to three feet in length. The smaller zucchini (4 – 5 inches) taste sweeter and harvesting the smaller young zucchinis frequently encourages fruit production.
- Zucchini is low in Saturated Fat and Sodium, and very low in Cholesterol.
- Zucchinis are 95% water.
- Zucchini is a good source of Protein, Vitamin A, thiamine, Niacin, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Magnesium, Potassium and Manganese.
- Zucchini can be made into a healthy noodle substitute (P.S. You don’t need a spiralizer to make zucchini noodles: Watch this video for 3 ways to make zucchini noodles without a spiralizer)
*Facts gathered from Wikipedia, The Food Channel and SELF Nutritional Data
Freeze Shredded Zucchini for quick and easy meals:
I buy about 8 -10 zucchinis at a time, wash and shred them in my food processor, then freeze in 2 cup freezer bags (as most recipes call for 2 cups) You don’t even need to peel them because, like most veggies/fruit, much of the nutrients (especially fiber) is in the peel/skin. When I need it, I pop it into the microwave, defrost and voila – instant veggies! I will even drop it frozen, straight into soups. Another great thing about zucchini is that it’s available all year round (and for a reasonable price).
This healthy shredded zucchini recipe is one of my favourites because it is so fast, especially if you already have your zucchini shredded and frozen. So, if you are looking for quick, easy and delicious grated zucchini recipes, this zucchini side dish is for you! And if you need a delicious main dish to pair it with, give this low maintenance Hoisin chicken recipe a try.
Shredded Zucchini & Feta Sauté
This 5 ingredient shredded zucchini recipe is a healthy and easy side dish! Sautéed with garlic and dill, using low-fat (light) feta, it's a delicious, gluten-free and low calorie veggie dish that can be made in 20 minutes!
- 4 zucchini medium, shredded
- 1 cup feta cheese ** I use light/low-fat
- 4 cloves garlic
- 1 tbsp olive oil
- 1 tbsp dill
Heat oil in medium pan on stovetop on medium- low.
Add half of the garlic and heat for one minute.
Add zucchini and remaining garlic. Sauté for about 12 minutes.
Mix in dill. Add feta, cover and cook for another additional 3 minutes until cheese is partially melted. Drain off excess liquid and serve with a sprig of fresh dill (optional)
*** Using low-fat/light feta cheese will reduce calories and fat content in this recipe (my nutritional analysis does not have an option for low-fat/light feta, so I was unable to calculate the recipe using it)
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This recipe is part of The Country Cook’s Weekend Potluck!