Spotlight on Zucchini

Zucchini contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less. One cup of cooked zucchini is only 17 calories.

Nutritional Benefits

  • Vitamin A: One cup of zucchini contains 40% of the recommended daily intake of vitamin A. Vitamin A is important for the immune system, vision and also helps the lungs, heart and kidneys work properly. 


  • Vitamin C: This vitamin is an essential nutrient and antioxidant. One cup of zucchini contains 14% of the recommended daily intake of vitamin C.

Shopping Tips

When purchasing zucchini from the farmer’s market or the grocery store, select small to medium sized zucchini with shiny, bright green skin.

Storage Tips

Do not wash until ready to use. Place in a breathable bag inside the high-humidity drawer in your refrigerator. Zucchini is at its freshest up to 5 days after purchase.

Have you tried spiralizing vegetables into noodle shapes? This is a trend that is here to stay, and it should! One cup of spiralized zucchini provides about 17 calories and 8 grams of total carbohydrates, compared to white pasta which is 239 calories per cup and 46 grams carbohydrate. This recipe for Zucchini Pasta with Garlic and Parmesan is delicious, easy and wonderfully light for a summer side dish!

Zucchini Pasta with Garlic and Parmesan

Ingredients:

4 Medium Zucchini (will produce 6-8 cups for 4 servings)

½ tsp. coarse salt

¼ cup olive oil

2 teaspoons butter

4 cloves garlic, minced

2 tablespoons fresh chopped parsley

Pinch of red pepper flakes

½ cup grated parmesan cheese

Method:

Slice washed, trimmed, unpeeled zucchini through noodle making device. Spread on paper towels and sprinkle with coarse salt. Let rest for 10-15 minutes, allowing excess moisture to drain. Pat semi-dry.

In skillet, sauté olive oil, butter and garlic over medium to high heat. Add zucchini strands to pan and sauté for 5 to 7 minutes. Add parsley, red pepper flakes, then pepper to taste. Remove to serving bowl, toss in the cheese and serve.

Notes:

Zucchini “pasta” is easy to overcook, stir until heated through, but not browned!

Try serving with fresh tomato sauce and a chicken breast for protein. You can substitute other cheeses as well.

Related Blog Posts

Fiesta Breakfast Tacos

Breakfast tacos are a quick and flavorful dish that's ready in less than 20 minutes. You can also customize them with your favorite toppings. This recipe is meat-free but if you desire add some bacon, sausage or chorizo to the…...

Get Creative with Marinara Sauce!

The humble jar of marinara sauce sitting in your pantry has all sorts of possibilities! As we are all abiding by the stay at home orders and making every meal at home, we could all use some creative ideas for…...

Honey-Lime Roasted Sweet Potato Salad

Sweet potatoes are nutritious, delicious - and easy to grow! Join K-State Research and Extension Fruit & Vegetable Agent, Zac Hoppenstedt, and Health & Food Safety Agent, Crystal Futrell, on Tuesday, March 24th from 6-8:00 pm for From Garden to…...

Heart-Healthy Waldorf Salad with Tuna

Try this quick and easy recipe for Waldorf Salad with Tuna. Using delicious, easy to fix tuna is the perfect trick to increase omega-3 rich seafood in your everyday diet. Tuna is a good source of omega-3 fatty acids. Omega-3…...

Cholesterol 101

What Is Cholesterol? Cholesterol is a waxy substance that is found in the blood. The liver makes necessary cholesterol that is needed to build healthy cells. When we eat animal products, such as meat, poultry and dairy products, our bodies…...
View More Posts