Low Fat Sugar Free Zucchini Brownies

Low Fat Sugar Free Zucchini Brownies
A very dense, rich, moist chocolate brownie that is low in fat and sugar-free. Made from zucchini, bananas, and applesauce, without any oil or eggs
Source:
Cuisine: Dessert
Recipe type: adapted from recipes.sparkpeople.com
Serves: 21
Ingredients
  • ½ cup unsweetened applesauce
  • 2 small or medium bananas mashed
  • 1 ½ cup Splenda or other sugar substitute
  • 2 tsp. vanilla extract
  • ½ cup cocoa powder
  • 1 ½ tsp. baking soda
  • ½ tsp salt
  • 2 cups finely shredded zucchini
  • 1 ¾ cups all purpose flour
  • ½ cup walnut pieces
Directions
  1. Prehe. Grease and flour an 9×13-inch baking pan.
  2. In a large bowl, mix together the applesauce, mashed bananas and sugar substitute. Add vanilla and cocoa and mix together. Then add baking soda, salt, and zucchini and mix together. Add flour and walnuts and mix together. Spread evenly into a prepared pan. Bake for 25 minutes until brownies spring back when gently touched.
Notes
These brownies get moister and denser the day after if they last that long.
Nutrition Information
Serving size: 30 g Calories: 73 Fat: 1.1 g Carbohydrates: 13.4 g Sugar: 8.4 g Sodium: 79 mg Fiber: .8 g Protein: 1.2 g Cholesterol: 0 mg

 

Garlicky Zucchini Noodles with Prosciutto & Apple

Garlicky Zucchini Noodles with Prosciutto & Apple
These zucchini noodles with prosciutto & apple are unbelievably good. So good you will have a hard time sticking to eating only a sensible portion. They’re also a great-tasting, low carb sub for regular pasta.
Source:
Recipe type: Side Dish
Serves: 6 servings
Ingredients
  • 2 medium zucchinis (about each), trimmed and cut into long thin strands ( See note)
  • 3 tablespoons walnut oil or olive oil
  • 6 cloves garlic, minced
  • ½ cup walnut pieces toasted.
  • ½ teaspoon kosher salt
  • ¼ teaspoon crushed red pepper
  • 4 thin slices prosciutto chopped
  • 1 apple, cored and thinly sliced.
  • 2 ounces Greek Feta cheese crumbled
Directions
  1. Toast walnut pieces in large skillet sprayed with cooking oil until toasted about 2 to 3 minutes. Set aside.
  2. Heat 2 tablespoons of the oil in the large skillet over medium-high heat. Add the garlic. Cook, stirring constantly, for 2 minutes or until softened and just starting to brown. Add zucchini; cook and stir for about 4 minutes or until tender crisp. Transfer to a serving bowl and keep warm.
  3. Drain any liquid in skillet and add remaining oil to skillet. Add prosciutto and cook for 2-3 minutes or until browned and crisp. Add to zucchini.
  4. Add apple to skillet and sauté for about 2 minutes until just tender soft. Add to Zucchini mixture. Add toasted walnut pieces, salt and crushed red pepper; Toss to combine. Top with Greek Feta cheese.
Notes
Use a spiral vegetable slicer to cut noodles into long thin strands (or use a vegetable peeler to cut into ribbons). Use a kitchen scissors to cut through the strands to make them easier to serve.

 

ZUCCHINI BREAD

ZUCCHINI BREAD
What to do when someone gives you a 3 lb zucchini. Make this delicious light and moist zucchini bread which uses 1½ lbs of zucchini per loaf.
Serves: 1 loaf
Ingredients
  • 1 ½ pounds zucchini, shredded
  • 1 ¼ cups packed () brown sugar
  • ¼ cup vegetable oil
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 ½ cups () all-purpose flour
  • ½ cup () whole-wheat flour
  • 1 tablespoon ground cinnamon
  • 1 ½ teaspoons salt
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon ground nutmeg
  • ¾ cup walnuts, toasted and chopped (optional)
  • 1 tablespoon granulated sugar
Directions
  1. Adjust oven rack to middle position and heat oven to 325 degrees. Grease 8½ by loaf pan.
  2. Place zucchini in center of dish towel. Gather ends together and twist tightly to drain as much liquid as possible, discarding liquid (you should have ½ to ⅔ cup liquid). Whisk brown sugar, oil, eggs, and vanilla together in medium bowl. Fold in zucchini.
  3. Whisk all-purpose flour, whole-wheat flour, cinnamon, salt, baking powder, baking soda, and nutmeg together in large bowl. Fold in zucchini mixture until just incorporated. Fold in walnuts, if using. Pour batter into prepared pan and sprinkle with granulated sugar.
  4. Bake until top bounces back when gently pressed and toothpick inserted in center comes out with few moist crumbs attached, 65 to 75 minutes. Let bread cool in pan on wire rack for 30 minutes. Remove bread from pan and let cool completely on wire rack. Serve.
Notes
Use the large holes of a box grater to shred the zucchini. The test kitchen’s preferred loaf pan measures 8½ by ; if you use a 9 by loaf pan, start checking for doneness 5 minutes early.

Variations
Zucchini bread with walnuts and dried cherries
Add 1 tablespoon of cocoa powder instead of the ground cinnamon. ½ teaspoon ground cloves instead of the nutmeg and -3/4 cup of dried cherries, chopped
Zucchini bread with Pistachios and Orange
Add 1 teaspoon of grated orange zest. ½ teaspoon ground cardamom. And ¾ cup shelled pistachios, toasted and chopped

Baked goods are a great way to use up zucchini. Because of its high moisture content, zucchini produces a moist cake. However, if not used correctly, zucchini can leave baked goods extremely wet and gummy. By removing a majority of the juice from the zucchini, along with most other sources of moisture, and lowering the fat, the zucchini content was increased from to without sacrificing a properly moist and tender crumb.

 

How to make Zucchini Bread Video

 

Zucchini Pad Thai Noodles

Zucchini Pad Thai Noodles
A healthier, lower calorie, gluten-free dish that is so delicious that you won’t even miss the pasta
Serves: 2
Cook time: 
Total time: 
Ingredients
  • For the zucchini noodle pad Thai:
  • 2 medium zucchini
  • 2 Tablespoons (30ml) olive oil, divided
  • 1/ () peeled and de-veined shrimp or another protein like chicken
  • 3 large cloves garlic, minced or crushed
  • ½ red bell peppers seeded and sliced thin
  • 3 green onions, sliced
  • 1 large egg
  • 2 cups (480ml) bean sprouts
  • ⅓ cup (80ml) roasted peanuts
  • ¼ cup chopped cilantro (optional)
  • Few lime wedges for serving (optional)
  • For the sauce:
  • 2 Tablespoons (30ml) rice vinegar or distilled white vinegar
  • 2 Tablespoons (30ml) fish sauce or to taste
  • 3 Tablespoons (45ml) ketchup
  • 1 teaspoon (5ml) packed brown sugar
  • ½ teaspoon cayenne pepper or 1 small red chili, sliced
  • 1 teaspoon chili garlic sauce, or to taste
Directions
  1. Make the sauce: In a small bowl, combine the sauce ingredients (vinegar, fish sauce, ketchup, brown sugar, cayenne pepper, chili garlic sauce), then set aside.
  2. Cut the zucchini into noodles or long pasta by using a spiralizer tool or mandolin Heat 1 tablespoon olive oil ( the rest to be used later) in a large pan over medium-high heat. Then add zucchini noodles and cook for 2-3 minutes or until the zucchini noodles are tender. Don't overcook the noodles. The zucchini noodles should be slightly crunchy with a tender bite.
  3. Let the noodles rest for about 3 minutes to allow as much moisture as possible to release. Remove the noodles from the pan and drain the excess water.
  4. Carefully wipe the same pan to remove the excess water, and then re-heat the pan on medium high heat. Add the remaining olive oil and garlic. Cook the garlic until soft and translucent, about 30 seconds. Add the shrimp and cook until shrimp is tender and cooked through, about 3 minutes.
  5. Add the bell peppers and green onions. Cook for about 1-2 minutes or until tender. Add the egg and stir in with the vegetable until the egg is cooked.
  6. Add the zucchini noodles back into the same pan, and then add the sauce. Cook for about 1 more minutes or until the zucchini noodles are heated. Then stir in the bean sprouts.
  7. Serve the warm zucchini pad Thai noodles with roasted peanuts, cilantro, and lime wedges.

Video on how to make this dish

Shrimp Parmesan over Zucchini Noodles

Shrimp Parmesan over Zucchini Noodles
A healthy dish with Baked Shrimp Parmesan over Zucchini Noodles This is an easy, low calorie and delicious dish made in under 30 minutes!
Serves: 2
Ingredients
  • For the Shrimp:
  • 8 oz peeled and deveined jumbo shrimp
  • Fresh black pepper, to taste
  • 1 large egg, beaten*
  • 3 tbsp whole wheat Italian seasoned bread crumbs
  • 1 tbsp panko crumbs
  • 1 tbsp grated Parmesan cheese
  • Olive oil cooking spray
  • For the Zoodles:
  • 1 tsp olive oil
  • 2 cloves garlic, crushed with the side of a knife
  • 1¼ cups crushed tomatoes,
  • Kosher salt and pepper, to taste
  • 2 medium zucchini (14 oz total), spiralled
  • 1 oz shredded mozzarella cheese
Directions
  1. For the Shrimp
  2. Preheat oven to . Spray a baking sheet with cooking spray.
  3. Put the beaten egg in one bowl, and the bread crumbs, panko and Parmesan cheese a second bowl. Wash and dry the shrimp. Season lightly black pepper, then put a few at a time in the bowl with the egg to coat,then into the bread crumb mixture to coat, Place on a baking sheet.
  4. Spray the top of the shrimp generously with oil then bake in the middle rack for about 6-7 minutes. Turn shrimp over then cook another 3 minutes or until cooked through.
  5. For the zucchini noodles
  6. In a large oven safe skillet, heat the oil over medium heat. Add the garlic and cook until browned, about 2 minutes. Add the crushed tomatoes, salt and pepper and simmer on low 5 to 6 minutes. When the shrimp are done, add the zucchini noodles and cook 1½ to 2 minutes tops, stirring to combine with sauce.
  7. Place the cooked shrimp over the zoodles, top with cheese and place under the broiler 1 minute until the cheese melts.
Nutrition Information
Serving size: 1 Calories: 375 Fat: 13 g Carbohydrates: 27 g Sugar: 8 g Sodium: 743 Fiber: 6 g Protein: 37 g Cholesterol: 243 mg

 

Baked Zucchini Bites

Baked Zucchini Bites
Baked Zucchini Bites: Crispy edges and cheese make these Zucchini bites so so good you’ll have a hard time from eating them all.
Serves: 12
Ingredients
  • 1 packed cup grated zucchini
  • 1 large egg
  • ¼ medium onion, minced
  • ¼ cup grated reduced fat sharp cheddar cheese
  • ¼ cup panko
  • 1 teaspoon dried Italian seasoning
  • ¼ tsp kosher salt and black pepper to taste
Directions
  1. Preheat oven to . Spray a baking sheet with cooking spray.
  2. Grate the zucchini into a clean dish towel until you have 1 packed cup. Wring all of the excess water out of the zucchini, there will be a lot of water. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
  3. Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16 to 18 minutes, turning halfway through cooking, until golden.
Notes
Squeeze as much water out of the shredded zucchini, use paper towels to bloat more water out of the zucchini.
Double the recipe and freeze them for later. (Be sure to bake them first.). They'll heat up nicely in a frying pan.
Nutrition Information
Serving size: 4 bites Calories: 108 Fat: 4.3 g Carbohydrates: 11.5 g Sugar: 2 g Fiber: 1.8 g Protein: 6.8 g

Baked Zucchini  Bites

Catfish Allison (For Cuisinart Convection Steam Oven)

Catfish Allison (For Cuisinart Convection Steam Oven)
A recipe from a restaurant in the Mississippi Delta, One of the best fish recipes ever.
Source:
Serves: 2
Prep time: 
Cook time: 
Total time: 
Ingredients
  • ½ cup grated Parmesan cheese
  • ¼ cup mayonnaise
  • 2 Tablespoons butter, softened
  • 2 scallions (green onions), chopped
  • ¼ teaspoon Worcestershire sauce
  • ¼ teaspoon hot sauce
  • 2 () Catfish fillets
  • 1 medium zucchini cut in ½ inch slices
  • 1 teaspoon dried Italian herbs
  • Salt and ground pepper
Directions
  1. In a medium bowl, combine Parmesan cheese, mayonnaise, butter, scallions; Worcestershire sauce and hot sauce; mix well.
  2. Place foil in a rimmed baking pan for easy clean up. Spray with some oil or butter. Place fish in pan, surround the fish with the zucchini slices. Season all with salt and pepper. Spread the cheese mixture on top of the fish. Sprinkle the Italian herbs over all. Put pan in middle rack of the Cuisinart Convection Steam Oven. Set to Bake, Steam at 450 F for 15 - 30 minutes, depending on the thickness of the fillets.
  3. Enjoy.

 

 

Kung Pao Chicken with Zucchini

Kung Pao Chicken with Zucchini
This Low Carb & Low Calorie(Less than 300 Calories) Chicken and Zucchini stir fry has a sauce that combines salty, sweet, sour, and spicy flavors. Topped with crushed peanuts – it's pretty hard to pass this up! The Zucchini makes a great substitute for noodles.
Serves: 2
Ingredients
  • 2 medium zucchini, about 8 oz. each, ends trimmed
  • 1 teaspoon grape seed or canola oil
  • 6 oz. skinless chicken breasts, cut into ½-inch pieces
  • Kosher salt and freshly ground black pepper, to taste
  • ½ red bell pepper, cut into ½-inch pieces
  • 1 teaspoon sesame oil
  • 2 cloves garlic, minced
  • 1 tsp fresh ground ginger
  • 2 tbsp. crushed dry roasted peanuts
  • 2 tbsp. thinly sliced scallions along diagonal
  • For the sauce:
  • 1½ tbsp. reduced soy sauce (tamari for gluten free)
  • 1 tbsp. balsamic vinegar
  • 1 tsp hoisin sauce
  • 2½ tbsp. water
  • ½ tbsp. Sambal Oelek Red Chili Paste (or more to taste)
  • 2 tsp sugar
  • 2 tsp cornstarch
Directions
  1. Using a spiralizer fitted with a shredder blade (this makes a thicker noodle), or a mandolin fitted with a julienne blade, cut the zucchini into long spaghetti-like strips.
  2. In a small bowl, whisk together soy sauce, balsamic, hoisin, water, red chili paste, sugar and cornstarch; set aside.
  3. Season chicken with salt and pepper, to taste. Heat oil in a large, deep nonstick pan or wok over medium-high heat. Add the chicken and cook until browned and cooked through, about 4 to 5 minutes. Set aside.
  4. Reduce heat to medium, add sesame oil, garlic and ginger to the skillet and cook until fragrant, about 30 seconds. Add the bell pepper, stir in soy sauce mixture and bring to a boil; reduce heat and simmer until thickened and bubbling, about 1-2 minutes. Stir in zucchini noodles and cook, mixing for about two minutes until just tender and mixed with the sauce. If it seems dry, don't worry the zucchini will release moisture which helps create a sauce. Once cooked, mix in chicken and divide between 2 bowls (about 2 cups each) and top with peanuts and scallions.
Notes
If using a spiralizer, use kitchen scissors to cut the strands into pieces that are about 8 inches long so they’re easier to eat.
Weight Watcher Points: Old points 6, Points + 7
Nutrition Information
Serving size: 2 cups Calories: 277 Fat: 12 g Carbohydrates: 21 g Sugar: 9 g Sodium: 725 mg (without salt) Fiber: 4 g Protein: 24 g Cholesterol: 62 mg

Kung Pao Chicken & Zucchi

Zucchini Noodles with Lemon-Garlic Spicy Shrimp

Zucchini Noodles with Lemon-Garlic Spicy Shrimp
Spicy shrimp with garlic, zucchini noodles, tomatoes and a squeeze of lemon juice. An Easy, Low Carb, gluten free paleo friendly dish that takes less than 20 minutes to make.
Serves: 1
Cook time: 
Total time: 
Ingredients
  • 1 ½ teaspoons olive oil
  • Pinch crushed red pepper flakes
  • 4 oz. peeled and deveined shrimp
  • 2 cloves garlic, sliced thin and divided
  • 1 medium zucchini, spiraled
  • Pinch salt and fresh black pepper
  • ¼ lemon
  • ¼ cup halved grape tomatoes
Directions
  1. Heat a medium non-stick skillet over medium-high heat. Add 1 teaspoon of the oil and crush red pepper flakes, add the shrimp and season with pinch salt and pepper; cook 2 to 3 minutes. Add half of the garlic and continue cooking 1 more minute, or until the shrimp is cooked through and opaque. Set aside on a dish.
  2. Add the remaining ½ teaspoon oil and garlic to the pan, cook 30 seconds then add the zucchini noodles and cook 1½ minutes. Add the shrimp and tomatoes to the pan and squeeze the lemon over the dish. Remove from heat and serve.
Notes
Weight Watchers Points old points 5 Points + 6
Nutrition Information
Serving size: 1 Calories: 207 Fat: 8.4 Saturated fat: 1.1 g Carbohydrates: 9.6 g Sugar: 3.6 g Sodium: 443 mg Fiber: 2.6 g Protein: 26.1 Cholesterol: 181 mg

 

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