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Zucchini

Whether out of your garden, from the local farmers market or from the grocery store, zucchini is inexpensive and plentiful in the summer months.

Zucchini is low in calories but high in nutritional value. One cup provides 29 calories, 3 grams of carbohydrate, 1 gram of fiber and 3 grams of protein but is high in antioxidants for eye health (lutein, beta carotene and zeaxanthin), as well as Potassium, Magnesium, Manganese, Folate, fiber and vitamins A and C.

Zucchini can be prepared many different ways including sautéed, grilled, baked, or raw. Small to medium zucchini are best as they tend to be more tender and less starchy.

Try this recipe the next time you have some zucchini around, it is sure to be a success!

Zucchini Parmesan Crisps by: Ellie Krieger

Foodnetwork.com

2 medium zucchini (about 1 pound total)

1 tablespoon olive oil

1/4 cup freshly grated Parmesan (3/4-ounce)

1/4 cup plain dry bread crumbs

Fresh black pepper

Preheat the oven to 450 degrees F. 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, 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.

Per Serving: (1/2 cup)

Calories 105; Total Fat 6g (Sat Fat 2g, Mono Fat 2g, Poly Fat 0g); Protein 5g; Carb 8.5g; Fiber 1.5g; Cholesterol 1mg

 

Betsy Felde RD, LDN
Weight loss surgery center

 

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