Category Archives: Zucchini

Pizza Soup

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1 cup chopped onion
1 cup chopped green pepper
1 cup sliced fresh mushroom
1 cup sliced zucchini
1 can (14.5 ounce) low sodium beef broth
1 can (16 ounce) diced tomatoes
1 can (8 ounce) pizza sauce
4 ounces sliced smoked sausage (can be replaced with any kind of  meat)
1/2 teaspoon pizza or italian seasoning
1/2 cup shredded reduced fat mozzarella cheese


1. Combine onion, pepper, mushrooms, zucchini, and 1/4 cup beef broth in saucepan. Bring to boil. Reduce heat and simmer for 5 minutes.
2. Stir in remaining broth, undrained tomatoes, pizza sauce, cooked sausage (or meat of choice), and seasoning. Bring to boil. Reduce heat and simmer covered for 5-10 minutes until veggies are tender.
3. Top with cheese.

Nutritional Information
Amount per serving: ~1 1/2 cups
Calories: 100
Fat: 7.3g
Cholesterol: 16mg
Sodium: 478mg
Carbohydrate: 14g
Fiber: 2g
Sugars: 5g
Protein: 8g

Burrito Soup


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1 tablespoon vegetable oil
1 onion, chopped
2 zucchini, chopped
1 can (15.5 ounces) refried beans
1 can (28 ounces) diced tomatoes
1 can (28 ounces) crushed tomatoes
2 cans (15.5 ounces) corn, rinsed
1 can (15.5 ounces) black beans, rinsed
2 tablespoons taco seasoning

1. Sauté onion and zucchini in oil until soft.
2. Add refried beans and stir to break up beans.
3. Add tomatoes, corn, black beans and taco seasoning.
4. Simmer over medium heat for about 30 minutes, stirring occasionally.
5. Refrigerate leftovers within 2-3 hours. Freeze leftovers for another meal.
Yield: 20 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 2g
Cholesterol 0mg
Sodium 640 mg
Total Carbohydrate 21g
Fiber 5g
Sugar 4g
Protein 5g

Seasoned Vegetable Tacos

vegetable tacosIngredients

8 (6-inch) corn tortillas
1 1/2 cups frozen whole-kernel corn, thawed
1 cup diced zucchini
1 cup shredded carrot
2 teaspoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon ground oregano
1/4 teaspoon sugar
1/2 cup water
1 (15-ounce) can no-salt-added kidney beans
4 cups shredded iceberg lettuce
1 cup chopped tomato
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
1/2 cup nonfat sour cream
1/2 cup no-salt-added salsa

1. Cut 8 (12- x 10-inch) pieces of aluminum foil; fold each piece in half lengthwise. Open foil slightly, and twist ends to form boats.
2. Place foil boats on a large baking sheet, flattening bottoms. Place corn tortillas inside boats, pressing gently to form shells.
3. Bake at 350° for 15 to 20 minutes or until crisp. Set aside.
4. Combine corn and next 10 ingredients in a large nonstick skillet; bring to a boil. Cook, uncovered, 5 minutes or until vegetables are tender.
5. Place 1/2 cup lettuce in each taco shell. Spoon 1/2 cup com mixture into each. Top each with 2 tablespoons tomato, 2 tablespoons cheese, 1 tablespoon sour cream, and 1 tablespoon salsa.
Yield: 4 servings

Nutritional Information
Per Serving: 2 tacos
Calories 446
Fat 7.9g (Sat 3.5g Mono 0.5g Poly 1.3g)
Cholesterol 18mg
Protein 26.6g
Carbohydrate 7l.8g
Sodium 726mg

Sautéed Summer Squash and Tomatoes

2 tablespoons olive oil
1 clove garlic, minced
1/2 red onion, thinly sliced
1 pound zucchini
1 pound summer squash
1 cup cherry tomatoes, quartered
8 mint leaves
Salt and pepper, to taste

1. Cut zucchini and squash into short, thick strips.
2. Heat large skillet over medium heat. Add oil, garlic and onions, sautéing until garlic is golden.
3. Add squash and sauté over high heat, until crisp-tender.
4. Add tomatoes and mint. Cook until warmed.
5. Season with salt and pepper, if desired.
Yield: 6 servings

Nutrition Information
Per serving
Calories 80
Fat 5g
Cholesterol 0mg
Sodium 15mg
Total Carbohydrate 7g
Fiber 2g
Sugar 5g
Protein 2g

Rustic Potato Torte

rustic potato torteIngredients

Olive oil-flavored vegetable cooking spray
2 tablespoons fine, dry breadcrumbs
2 cups peeled, diced eggplant
1 1/2 cups diced onion
1 cup diced fresh mushrooms
1 cup diced zucchini
1 cup diced sweet red pepper
2 large baking potatoes, thinly sliced
1 tablespoon olive oil
1/2 teaspoon pepper
1/4 teaspoon salt
2 cups 1% low-fat cottage cheese
3/4 cup (3 ounces) shredded reduced-fat Gouda cheese
1/3 cup all-purpose flour
1/4 teaspoon salt
2 eggs
1 egg white

1. Coat a 9-inch springform pan with cooking spray; sprinkle breadcrumbs evenly over bottom of pan.
2. Combine eggplant and next 5 ingredients. Drizzle with olive oil; sprinkle with pepper and ‘A teaspoon salt. Toss.
3. Coat a 15- x 10- x l-inch jellyroll pan with cooking spray. Arrange vegetables in an even layer in pan, placing potato slices together at one end of pan. Bake at 400° for 45 minutes, stirring every 15 minutes.
4. Position knife blade in food processor bowl; add cottage cheese and remaining 5 ingredients. Process until smooth.
5. Arrange roasted potato slices around bottom of prepared springform pan in overlapping rows to form a crust. Reserve any remaining potato.
6. Pour one-third of cheese mixture over potato layer. Arrange half of vegetable mixture over cheese mixture. Top with half of remaining cheese mixture. Repeat layers, using remaining vegetable and cheese mixtures. Place reserved potato slices on top of cheese mixture, arranging slices around edge of pan. Bake at 325° for 1 hour or until firm. Serve warm.
Yield: 6 servings

Nutritional Information
Per Serving
Calories 291
Fat 7.9g (Sat 2.9g Mono 2.6g Poly 0.7g)
Chol 87mg
Protein 20.9g
Carbohydrate 34.6g
Sodium 679mg

Italian Chicken and Pasta

8 ounces dry pasta (about 3 cups), uncooked
1 tablespoon olive oil
6 ounces boneless, skinless chicken, cut into strips
Non -stick cooking spray
1 small zucchini, chopped
1 small yellow squash, chopped
1/2 cup red onion, chopped
2 cups spaghetti sauce, heated
1/4 cup parmesan cheese, grated

1. Cook pasta in large saucepan, according to package directions.
2. Heat olive oil in large skillet over medium heat and add chicken breast.
3. Cook chicken 10 – 15 minutes, until juices run clear. Remove and keep warm.
4. Spray large non-stick skillet with cooking spray. Add zucchini, squash and onion and cook over medium-high heat for 4 minutes.
5. Drain pasta; return to saucepan. Add vegetable mixture and toss.
6. Divide pasta on plates and top with spaghetti sauce, chicken and cheese.
Yield: 4 servings

Nutritional Information
Per serving
Calories 280
Fat 7g
Cholesterol 30mg
Sodium 160mg
Total Carbohydrate 36g
Fiber 3g
Sugar 4g
Protein 18g