This time of year, zucchini is at its peak. The versatile veggie is made mostly of water, making it low in calories — one medium zucchini has 33 calories. Zucchini is high in potassium, a good source of dietary fiber and provides 58% of the daily value for vitamin C. This low-carb squash is gaining popularity as a pasta alternative and plays a starring role in these 10 recipes.
1。SHRIMP & ASPARAGUS ZOODLE PASTA|吃鸟食
只需20分钟即可搅拌这种快速，低碳水化合物的大蒜虾和芦笋Zoodle面食。本周末晚餐仅使用10种成分：芦笋，虾，西葫芦，柠檬汁，大蒜，碎红辣椒，盐，黑胡椒，橄榄油和欧芹。如果您没有螺旋形，则将西葫芦切成薄片。食谱送2份。
Nutrition (per serving):Calories: 352; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 361mg; Sodium: 727mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 10g; Protein: 48g
2。CHEESE & ZUCCHINI QUESADILLA|UPROOT KITCHEN
玉米饼用途广泛且易于制作。在这个食谱中，炒洋葱和西葫芦恰当地搭配咸山羊奶酪和酥脆的全麦玉米饼。食谱在1/2的Quesadilla中煮2份。
Nutrition (per serving):Calories: 173; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 13mg; Sodium: 358mg; Carbohydrate: 22g; Dietary Fiber: 3g; Sugar: 2g; Protein: 6g
3。ZUCCHINI NOODLE BOLOGNESE|降档学
Pair bolognese with zucchini noodles for a tasty weeknight dinner that is also gluten- and grain-free. Pro tip: Keep the “zoodles” and sauce separate until ready to eat. (Note: Zucchini noodles stay fresh for only a couple of days, so plan accordingly.) Recipe makes 4 servings.
Nutrition (per serving):Calories: 350; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Cholesterol: 71mg; Sodium: 251mg; Carbohydrate: 30g; Dietary Fiber: 8g; Sugar: 11g; Protein: 32g
4。西葫芦面条煎饼配山羊奶酪和晒干的西红柿|灵感
为了快速健康的饭菜，请制作这种咸味的单盘菜肉馅煎蛋饼。您只需要五种成分：西葫芦，晒干的西红柿，鸡蛋，山羊奶酪和黑胡椒。这种多功能的菜非常适合白天早午餐或任何饭菜。食谱在两个2英寸的切片中煮2份。
Nutrition (per serving):卡路里：188；总脂肪：11克；饱和脂肪：4G;单不饱和脂肪：4G;胆固醇：375mg;钠：190mg；碳水化合物：6G；饮食纤维：1g;糖：4G；蛋白质：16克
5.CHILI-CHEESE STUFFED ZUCCHINI BOATS|MAEBELLS
您可能之前曾尝试过塞满西红柿或甜椒，但请等到您得到这道菜。新鲜的西葫芦 - 被挖空，充满了咸辣椒，里面装有瘦肉牛肉，辣番茄和豆类 - 制作完整的低碳水化合物，蛋白质包装的餐。要获得额外的紧缩，请用压碎的玉米饼片上船上的船。食谱在2艘西葫芦船上煮5份。
Nutrition (per serving):卡路里：375;总脂肪：13克；饱和脂肪：7g;单不饱和脂肪：2G;胆固醇：79mg；钠：455mg;碳水化合物：30克；饮食纤维：10g;糖：7g;蛋白质：37G
6.NO-PASTA LASAGNA|吃饮料古
Bye-bye pasta! This take on lasagna substitutes sheets of zucchini, eggplant and parsnip for traditional semolina noodles. These three mild-flavored veggies pair well with tomato passata meat sauce and make for a high-protein, high-fiber meal. Recipe makes 8 servings.
Nutrition (per serving):卡路里：417;总脂肪：19克；饱和脂肪：2G；单不饱和脂肪：7g;胆固醇：64mg;钠：806mg;总碳水化合物：36克；饮食纤维：12g;糖：15克；蛋白质：26克
7.芒果西葫芦沙拉|CLEAN EATING
西葫芦和胡萝卜的螺旋是基于谷物的面条的较轻，低碳水化合物的替代品。在此食谱中，西葫芦和胡萝卜撒上辣芒果和鳄梨调味料，上面放着鸡肉和脆脆的腰果。食谱每2杯可煮6份。
Nutrition (per serving):Calories: 198; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 127mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 16g; Protein: 15g
8.MINI ZUCCHINI-NUT MUFFINS|营养师黛比菜
These vegan mini-muffins deliver heart-healthy omega-3 fats from ground flaxseeds and walnuts. Keep a batch on hand to grab and go or pair with a banana and a cup of yogurt for a filling breakfast. Recipe makes 12 servings at 1 muffin each.
Nutrition (per serving):卡路里：174；总脂肪：9克；饱和脂肪：4G;单不饱和脂肪：1g;胆固醇：0mg;钠：108mg;碳水化合物：21G；饮食纤维：2G；糖：8克；蛋白质：4G
9。慢炖锅意大利火鸡肉丸|SKINNYTASTE
想要制作有史以来最汁液的火鸡肉丸的秘诀吗？加入切碎的西葫芦。这个食谱不是先煎炸或烘烤肉丸，而是将它们放入酱汁中以慢煮。要全餐，请在全麦面食或Zoodles上食用。食谱在4个肉丸和2/3杯酱汁中煮6份。
Nutrition (per serving):卡路里：235;总脂肪：11克；饱和脂肪：4G;单不饱和脂肪：1g;胆固醇：104mg;钠：471mg;碳水化合物：10g;饮食纤维：3G;糖：5g;蛋白质：22克
10.SUMMER VEGGIE QUINOA|MYFITNESSPAL’S RECIPES
Enjoy nutty quinoa with flavorful grilled summer vegetables like zucchini, peppers and carrots. Enjoy this delicious grain and veggie salad on its own or with a lean protein like grilled chicken breast or a hardboiled egg. Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving):卡路里：361;总脂肪：11克；饱和脂肪：1g;单不饱和脂肪：5G;胆固醇：0mg;钠：559mg;碳水化合物：57克；饮食纤维：7g;糖：11克；蛋白质：11克
