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Chicken breast, zucchini, dietary. Zucchini casserole with meat. A delicious dietary zucchini dish: baked boats. Chicken and zucchini casserole Low-calorie zucchini and chicken casserole

Perhaps one of the simplest, easiest and at the same time delicious dishes is casserole. The main advantage of this dish is that it can be prepared from almost any vegetables. And despite the ease of preparation, the casserole is considered an excellent treat. If you have unexpected guests, you can safely start preparing the casserole. Let's see the recipe for zucchini casserole with chicken.

The easiest recipe

So, to prepare a wonderful dish called zucchini casserole with chicken, we need the following set of products:

young zucchini small size, approximately 2-3 pieces;
a piece of fresh chicken, breast is best;
1 medium-sized onion;
1 chicken egg;
sour cream, you can take it with a small percentage of fat content;
a little hard cheese;
greenery.

Step 1. You need to peel and grate the zucchini on a coarse grater, and then leave for 20 minutes so that all the juice comes out of them.

Step 2. Wash the chicken breast thoroughly, peel the skin and cut into small pieces. Also prepare the onion as follows: peel, cut into pieces.

Step 3. Pieces of chicken and onions must be passed through a meat grinder. For a stronger flavor, you can add a few cloves of garlic.

Step 4. Add an egg to the resulting minced meat and mix thoroughly.

Step 5. Now you can drain the juice from the zucchini, squeeze them, and add salt. Then add to the minced meat. Salt again, you can add ground pepper.

Step 6. If you add finely chopped herbs (dill or parsley), the aroma will be richer.

Step 7. The baking dish must be greased with vegetable oil. Then spread the resulting mixture onto the pan in an even layer. Gently coat the entire surface with sour cream using a silicone brush. Grate cheese on top.

Step 8. Bake in a preheated oven at 180 degrees for about half an hour.

Oven casserole recipe

Most often, casseroles are prepared in it, because it is convenient, fast and the result always pleases housewives. Let's see how to prepare zucchini casserole with chicken in the oven. For this recipe we need a standard set of products: zucchini (it is better to take young ones, 3 pieces), chicken (breast), sour cream, herbs, cheese and spices.

You need to peel the zucchini and cut them into slices. Cut the chicken into thin strips and add to the zucchini. Add sour cream and mix well, add salt and pepper. Place this mixture in a baking dish. Grate cheese on top. Place in the oven for 45 minutes at 190 degrees. Be careful: the casserole should only be placed in a very hot oven!

Serve the finished dish in portions as a side dish for the main course.

Another original recipe

Of course, every housewife has her own recipe for making a miracle casserole. However, if you are already tired of cooking according to the same instructions every time, then we recommend that you try the following idea. Zucchini casserole with chicken will turn out very tender if you cook it in a slow cooker. So, we will need the following products:

chicken breast - 1 pc.;
zucchini - 3 pcs.;
green onions - a small bunch;
eggs - 2 pcs.;
flour - 3 tbsp. l., you will need to sift it;
hard cheese - 100 g;
spices, salt.

Step 2. Wash the breast, cut lengthwise into long thin pieces. Then add green onions, eggs and sifted flour to them. Mix everything thoroughly.

Step 3: Salt the zucchini and add it to the chicken pieces. Pepper and salt.

Step 4. Grease the multicooker pan with butter, and then lay out the workpiece in an even layer. Sprinkle grated cheese on top.

Step 5. Turn on the "Baking" mode and select the cooking time of 50 minutes.

This dish is served as a side dish for meat, but can also serve as an independent dinner. In this case, a tomato and cucumber salad will be an excellent addition to the “zucchini casserole with chicken” dish.

Delicious casserole with added potatoes. How to cook it?

Zucchini casserole with chicken may seem too light to some, so you can add potatoes to the preparation. Preparing such a dish will take a little longer, but its taste and satiety will increase significantly. So, for the dish with zucchini, prepare these products: zucchini (2 pcs.), chicken (1 breast), medium-sized potatoes (4 pcs.), sour cream (5 tbsp. l), milk (half a glass), flour (2 tbsp. . l), cheese (150 g), herbs, seasoning and salt.

Step 1. Peel the zucchini, cut into thin rings and place on a baking sheet. Don't forget to add salt.

Step 2. Cut the breast into thin strips, add sour cream, salt and pepper, mix well. Place a second layer on the mold.

Step 3. Peel the potatoes and cut into thin half rings. Place on top of the chicken. Add finely chopped herbs (dill, oregano or parsley).

Step 4. Now add flour to the milk and mix. Pour it over the workpiece, and grate the cheese on top on a coarse grater.

Step 5. Cover the pan with foil and place in the oven to bake at 190 degrees for about 50 minutes.

What are the benefits of this dish?

Zucchini is one of the healthiest vegetables in terms of fiber. It contains water, proteins and mineral salts (potassium, magnesium, calcium), which are vital to the human body. That's why when cooking zucchini it is important to preserve all the vitamins of this vegetable. It is also one of the record foods with low calorie content, so they can be safely eaten even on the most restrictive diet.

During preparation according to the above recipes, all vitamins and beneficial features are preserved to a greater extent than by frying, so zucchini casserole with chicken is just that dietary dish, which has a huge amount of useful microelements.

A few secrets when cooking zucchini

Zucchini is such a versatile vegetable that it is impossible to count the options for preparing it. These vegetables are fried and steamed, cooked with meat and fish, they are used to make pancakes and cutlets, they are baked in combination with other vegetables, and what is the cost of one caviar from young zucchini!

For a housewife who knows several features of this vegetable, any dish with the addition of zucchini will be incredibly tasty and gorgeous to look at!

Zucchini is a very watery vegetable that produces a lot of juice. For this reason, whenever grated zucchini is used in a recipe, squeeze and discard any juices. This will prevent the casserole from falling apart.

If the recipe calls for zucchini cut into pieces or slices, we recommend that you lightly fry them in a frying pan first. This procedure will help maintain the beautiful shape of the vegetables.

Zucchini casserole is a dish where you can imagine and improvise, so feel free to experiment, add your own variations of vegetables and delight your household with delicious, and most importantly, healthy food!

If you don’t know what other dish can be prepared from zucchini, I suggest you great idea!
Chicken and zucchini casserole is very simple and quick to prepare. To prepare this delicious dish It will take you less than an hour, including baking.
I love that the prepared dish turns out delicious, and for this I have my own secrets :))
The secrets are very simple and I will be happy to share them with you:
Don't be afraid to add a piece of butter to the chicken and vegetables - it will give the dish a delicate creamy taste.
Take ripe and tasty tomatoes - they will add juiciness to the casserole.
With young zucchini, the casserole will be more tender (I wrote in the recipe what to do if you don’t have young zucchini).
And don’t keep the casserole in the oven for too long - as soon as the filling has thickened well, the dish can be sprinkled with cheese and served!
Now you are sure, with a slight movement of the hand, almost with eyes closed, prepare this delicate casserole with chicken and zucchini at home and delight your loved ones with a tasty and healthy dish!
And I will sincerely rejoice with you, friends, and wish happiness and goodness to your families!

Ingredients

zucchini (young)	1 PC
chicken breast	250-300 g
tomatoes	1 PC
sour cream	200 g
eggs	2 pcs
butter	20 g
cheese	70-100 g
garlic	1 clove
dill greens	2-3 branches
vegetable oil for frying	1 tbsp.
freshly ground pepper
salt

09.06.2018

Chicken breast dietary zucchini. Zucchini casserole with meat. A delicious dietary zucchini dish: baked boats.

Although the zucchini diet for weight loss is considered to be quite low-calorie, its duration can range from a week to a month. This significantly distinguishes it from other weight loss methods aimed at sharply restricting the diet, since often the recommended duration ranges only from a few days to a week. Dietary dishes made from zucchini for weight loss are distinguished not only by their excellent taste and satiety, but also by their usefulness.

Thanks to this nutritional system, you can get rid of excess weight and saturate your body with vitamin C, B1 and B3. In addition, regular consumption of zucchini has an excellent effect on metabolic processes and promotes the removal of excess fluid, which as a result eliminates the formation of cellulite.

4. Don't forget about protein.
During the zucchini diet, it is very important to eat enough protein foods. Proteins will come from lean fish and lean meat. Cooking methods can be very different: you can boil these products, steam them, bake them in the oven or on a grill, etc. You should only avoid frying them in vegetable oil and other fats. Also, during baking, you should not add any sauces or oils to the products. Only a little lemon juice is allowed.

5. Eliminate everything harmful and high-calorie from your diet.
The ban mainly covers confectionery, sugar, alcoholic beverages, sausages, sausages, baked goods and smoked meats.

Sample zucchini diet menu

first breakfast - 250 grams of stewed zucchini and 150 grams of other vegetables, a cup of unsweetened green tea;

second breakfast - an apple, a glass of still water or freshly squeezed orange juice;

lunch - 300 grams of baked zucchini, 200 grams of boiled meat, one kiwi or several plums, a cup of unsweetened green tea;

afternoon snack - 250 grams of oven-baked zucchini, 150 grams of white cabbage and carrot salad, a glass of freshly squeezed apple juice;

dinner - 100 grams of prunes or several fresh plums, a cup of unsweetened green tea or a glass of freshly squeezed apple juice.

There is another menu option for such a diet:

first breakfast - 150 grams of salad white cabbage and a green apple, a cup of unsweetened green tea;

second breakfast - 300 grams of baked zucchini, several tangerines, a glass of still water or tomato juice;

lunch - 200 grams of zucchini, stewed with 200 grams of fish, kiwi and a cup of unsweetened green tea;

afternoon snack - 100 grams of raisins, one green apple, a glass of still water or freshly squeezed orange juice;

dinner - 300 grams of zucchini, stewed with 150 grams of other vegetables, a cup of unsweetened green tea.

Although this diet is considered very healthy and relatively safe for health, it is recommended to follow it no more than once a year. However, in the future, you can continue to include zucchini dishes in your menu instead of unhealthy, high-calorie foods. Then you will not have any need to repeat this course again or follow any other diet.

Dietary zucchini recipes with photos

You can prepare a huge variety of different dishes from zucchini. We suggest you familiarize yourself with good dietary recipes where zucchini is the main ingredient.

Dietary zucchini pancakes without flour

To prepare the presented dish, you will need:

2 medium sized zucchini.

2 carrots and 2 eggs.

One onion and two cloves of garlic.

Vegetable oil.

Spices and herbs to taste.

Wash the zucchini and grate them using a coarse grater, do the same with the carrots. Mix vegetables with chopped garlic. Then you need to squeeze out the mass, this will help get rid of the excess juice that the vegetables gave. Add the eggs and begin to slowly place the future pancakes in a preheated frying pan with vegetable oil. You need to fry over low heat, allow 5 minutes on one side.

Stewed zucchini

Required ingredients:

1 small zucchini;

1 onion;

1 carrot;

2 medium tomatoes;

1 tablespoon sunflower or olive oil;

1 tablespoon flour;

spices, salt and pepper - to taste.

Cut the zucchini into small pieces and the onion Bell pepper Chop the carrots into strips and lightly fry in vegetable oil. Then add the zucchini to the vegetables and fry all the ingredients together a little more, then pour a little hot water into the frying pan. Cover the vegetables with a lid and simmer for 5-7 minutes.

Scald the tomatoes in boiling water and peel them. Grind the pulp.

Pour the bitch into a dry frying pan and dry it until it acquires a light yellow tint. Then dilute the flour with water and mix with the tomato pulp, add salt, pepper and spices. Then add the resulting mixture to the stewed vegetables and wait until the mixture boils. After boiling, the dish should be infused under the lid for about 10 minutes.

Diet zucchini casserole in the oven

Like any other casserole, zucchini casserole involves chopping all the ingredients, mixing them with sauce or egg mixture, and further baking in the oven. Often, zucchini is cut into slices, grated, or used as a puree. Next, the zucchini is mixed with other products, poured with sauce and placed in the oven. However, there are a lot of ways to prepare zucchini casserole, but the principle is generally the same.

Dietary dishes made from zucchini for pancreatitis may differ from each other in additional components of the dish: you can add tomatoes, feta cheese, suluguni cheese, potatoes, minced meat, bell peppers and even bread to the casserole!

If you use ripe fruits for casserole, you need to peel them from rough skins. When adding cheese to a casserole, it is better to choose not very salty varieties.

Recipe No. 1

The casserole prepared according to this recipe will turn out very tasty and juicy! Both adults and children will undoubtedly like it, although they usually do not particularly welcome dishes of this kind. Plus, this casserole is incredibly easy to make, meaning you don't have to spend hours at the stove to get dinner on the table.
If you want the dish to be more filling, you can add a little bacon to it. Any zucchini is suitable for casserole, regardless of the variety and degree of ripeness. However, when using overripe fruits, you should rid them of coarse seeds and peel.

Required ingredients:

1 kilogram of zucchini;

2 onions;

4 chicken eggs;

300 grams of feta cheese (can be replaced with soft cheese);

2 cloves of garlic;

vegetable oil;

a bunch of any greenery to your taste;

50 grams of any hard cheese;

salt to taste.

Zucchini needs to be grated on a coarse grater, fried a little in vegetable oil and set aside for literally 10 minutes so that excess liquid has time to drain (you can use a colander). The onion is finely chopped and fried until golden brown. Then bacon is added to it (if you want to make the casserole more filling).

Beat the eggs, add zucchini, fried onions, chop the garlic, herbs and cheese, add a little salt and mix.

Grease a baking dish with oil, pour the resulting mixture into it, sprinkle with cheese and place in the oven preheated to 190 degrees for half an hour.

Recipe No. 2

This casserole will primarily please meat lovers. In fact, it can be safely called a full-fledged second course, since it contains both vegetables and meat.

Required ingredients:

3 small young zucchini;

300-500 grams minced meat(any, at your discretion);

2-3 tomatoes;

3 cloves of garlic;

150 grams of mayonnaise or sour cream;

vegetable oil (2 tablespoons);

salt and ground black pepper;

up to 100 grams of hard cheese.

Cut the zucchini into thin slices, add salt and add oil and chopped garlic. If you want, you can also add some spices and seasoning to taste. Place half the zucchini in a baking dish.

Salt and pepper the minced meat, knead it and place it on top of the zucchini. Lubricate the top with mayonnaise or sour cream, and then place in the oven for half an hour (preheat to 180-200 degrees). Sprinkle the casserole with grated cheese and keep in the oven for another 10 minutes so that the cheese has time to melt and a golden brown crust appears.

Recipe No. 3

This casserole literally melts in your mouth! It turns out very tender and light - an excellent option for dietary food. There are only a little more than 100 kcal per 100 grams of food. The casserole can be prepared either in a frying pan or on a baking sheet, or you can use small muffin tins.

Required ingredients:

medium-sized young zucchini;

1 small onion;

a bunch of green onions;

100 grams of mozzarella (can be replaced with cheese);

2 tablespoons of grated hard cheese;

half a glass of flour;

a teaspoon of baking powder;

a small glass of low-percentage milk;

a teaspoon of vegetable oil;

2 chicken eggs;

salt and pepper to taste.

Preheat the oven to 200 degrees. While it is heating up, finely chop the onion (onion and green), and grate the mozzarella and zucchini on a coarse grater. Mix all the ingredients and place them in a baking dish that has been previously greased with oil.

Now it's time to prepare the dough. Add baking powder to the flour and pour in the milk, stirring constantly to remove any lumps. Beat the eggs into the resulting dough, add pepper, salt and vegetable oil. Mix the mixture and pour into a baking dish in which the zucchini is already placed. Sprinkle grated cheese on top of the casserole. Place the dish in the oven for 35 minutes. Bake until a beautiful, golden-colored cheese crust forms on the surface.

Diet zucchini soup

Required ingredients:

1.5 liters of vegetable broth;

130 grams of zucchini;

onion head;

3 tablespoons apple cider vinegar;

2 tablespoons flour;

1 tablespoon vegetable oil;

the whites of several boiled eggs;

half a teaspoon of grated ginger root;

fresh parsley and dill;

salt.

Finely chop onion, lightly fry it in vegetable oil, add zucchini, cut into small slices, pour in apple cider vinegar, and then cover with a lid and simmer for 10 minutes.

Heat the flour in a saucepan, gradually pour in vegetable broth or water, cook for 10 minutes, stirring continuously. Next, add vegetables and bring to a boil. After 10 minutes, add chopped egg whites, herbs and lightly salt.

Zucchini-vegetable soup

Required ingredients:

swede;

zucchini;

radish;

carrot;

turnip;

White cabbage;

half a glass of low-fat kefir;

salt, oregano, marjoram, basil, garlic (to taste).

Grate the vegetables (preferably coarsely), add cold water or vegetable broth, and cook until all ingredients are ready. Mix kefir with spices and chopped garlic - add this sauce to the plates, spoonful at a time, before serving the soup.

Rice soup with zucchini

Ingredients required (for one serving):

300 ml vegetable broth;

160 grams of zucchini;

20 grams of rice;

1/3 egg;

70 grams of cream or milk;

15 grams of butter;

salt (to taste).

Boil rice and zucchini, pre-cut into slices, in water, let cool, then rub through a sieve and add vegetable broth. Bring to a boil and reduce heat. Mix cream or milk with the egg, add salt, butter, mix. Season the prepared soup with this mixture.

Zucchini diet: reviews and results

The zucchini diet promises 14 kg in 2 weeks, and many people who are losing weight, who have already tested the presented weight loss method on themselves, confirm this figure. But having achieved the desired result, do not forget about the correct way out of the zucchini diet. As soon as the course is completed, it is recommended to maintain a healthy diet for the first time, eliminating fried and fatty foods from the diet. This will guarantee that the lost kilograms will not return again.

Zucchini is one of the least calorie and most healthy vegetables, so those who are on a low-calorie diet or just want to eat healthy should pay special attention to it and include it in their diet. Zucchini is easily digestible and also has a positive effect on digestion and skin.

The energy value of this healthy vegetable is only 24 kilocalories per 100 grams, and this is really a small figure, because the average daily calorie intake for an adult varies between 2000 and 4000 kilocalories depending on gender, weight, and the amount of physical training. In addition, zucchini contains useful substances such as potassium, phosphorus, calcium, and vitamins B and C.

There are many types of zucchini, but for dietary dishes the best choice would be zucchini or young zucchini of any other type.

The fact is that they are prepared faster and easier than fully ripe large zucchini, because you don’t have to cut off the skin from them, and the fruits themselves are tender and juicy.

There are many options for preparing zucchini; you can use them to make almost anything you want, from first courses to desserts. Zucchini can be stewed, boiled, fried, baked, or made into snacks and preparations. It is important that the taste of zucchini is quite high, despite its low calorie content.

Dietary first courses from zucchini for weight loss

Soups are traditionally considered one of the lowest-calorie, but at the same time satisfying dishes, so they are loved by both those who want to lose weight and adherents of a healthy diet. Cooked from zucchini various options soups, but they are all united by low calorie content and a pleasant, memorable taste.

Spicy zucchini cream soup

This soup is not only delicious, but also beautifully served, so it would not be a shame to prepare it for guests and even put it on the holiday table. It's quite simple and quick to prepare. To prepare 2 servings of this soup you will need:

400 g of zucchini (preferably the zucchini variety);

100-200 ml of cream (preferably low fat content, for example, 10%);

1 spoon (teaspoon) salt;

a pinch of curry powder;

fresh dill – 2-3 sprigs;

15 g crackers.

How long to cook: 20 minutes.

Calorie content: 54 kcal per 100 grams.

First of all, wash the zucchini and grate it on a fine grater. If the zucchini is small, there is no need to cut off the skin and remove the seeds.

Place the ground mixture in a cooking container, add a little water and cook, covered, for 5 minutes. Add salt and grind with a blender. Add cream and curry to the resulting mixture and mix thoroughly. Garnish with dill, add croutons and serve.

Soup with zucchini and other vegetables

To prepare, take the ingredients: a couple of eggs, zucchini (600 g), flour (150 g), soda, vegetable oil, seasonings, breadcrumbs.
Grate the zucchini, add eggs, onions, flour, soda and knead the dough. Next, keep it on the steamer for ten minutes. After this, the pancakes can be fried in oil and placed on parchment to get rid of excess oil, because our dish should be dietary. You can serve it with low-fat sauce or sour cream.
Zucchini in marinade
Several young zucchini need to be thinly sliced. Next, prepare a sauce from vegetable oil, pepper and balsamic. Pour the resulting mixture over the chopped vegetables and place them in the refrigerator for a couple of hours.
Zucchini stew
How to cook dietary zucchini stew? To do this, take the following ingredients:
A couple of eggs.
Breadcrumbs.
Four tablespoons of sour cream (low-fat).
½ kilogram of eggplants and zucchini.
Spicy herbs.

Vegetables are washed, peeled and baked in the oven. Then beat the eggs with sour cream, adding herbs and crackers. Vegetables are poured into the mixture and baked until cooked. Diet zucchini stew is ready.
Ships
For baked boats we will need: zucchini (0.5 kg), olive oil, salt, feta cheese (300 g), spices, garlic, tomatoes (1 kg), kohlrabi (2 pcs), carrots (2 pcs).
The zucchini must be washed well and cut lengthwise. The middle should be removed. Chop the pulp separately along with the rest of the vegetables. Chop the onion and garlic and simmer in oil. Then add the vegetables and simmer for a few more minutes. Prepare the greens by washing and cutting them. Vegetable mixture We will put it in the prepared zucchini “boats”. You can put a piece of cheese on top of each one. Next, place the dish in the preheated oven for twenty-five minutes.
Zucchini casserole
Zucchini casserole in the oven is a wonderful light and dietary dish. To prepare it you will need:
Three tablespoons of flour.
Three eggs.
Greenery.
One kilogram of zucchini.
One onion.

You need to make a puree from zucchini and onions. To do this, you can pass the vegetables through a meat grinder. It is better to put the resulting mass in a sieve and let it stand for a while to allow the excess liquid to drain. One egg should be boiled and crushed directly into puree. Add herbs, a couple of raw eggs, pepper, salt, flour and mix well. Place the resulting mixture in a mold and bake for fifty minutes. You can sprinkle the top of the casserole with grated hard cheese. You can also add various vegetables: boiled potatoes, tomatoes, bell pepper, cottage cheese.
Porridge with zucchini
To prepare the porridge, we need half a zucchini and half a liter of milk, 150 grams of rice, pepper, salt, herbs, mushrooms (0.3 kg) and onions (1 pc.).
Some of the vegetables need to be grated and placed in a layer on the bottom of a pan with a thick bottom. Place a layer of rice on top, and then vegetables again. Add salt to the porridge and cook for ten minutes, but do not stir. Then add milk and bring to a boil. When finished, the porridge can be sprinkled with herbs.
Zucchini and tomatoes
Ingredients:
Onion - 3 pcs.
Tomatoes - 1.5 kg.
Zucchini - ½ kg.
Pepper.
Salt.
Cheese - 145 grams.

The tomatoes should be washed, cut off the top and remove the middle, pepper and salt. Peel the zucchini, chop finely and fry with onions. Stuff the tomatoes with this mixture and sprinkle with grated cheese on top. The dish is then baked in the oven for ten to fifteen minutes. It can be used either alone or with a side dish.
Young zucchini is most suitable for dietary dishes. It is better to take vegetables with dark green peel, since it contains most of all useful substances. Therefore, it is not always advisable to remove it during cooking.
If you steam or stew dishes, it is not recommended to add a lot of water so as not to lose the beneficial properties.
Zucchini goes well with absolutely all products, so you can safely use it.
You should not intensively fry vegetables; they will be more useful when stewed.
Zucchini diet: reviews and results
Can you really lose weight on a zucchini diet? No matter how incredible it may seem, zucchini diet meals for weight loss really work. This is confirmed by the reviews of those people who have already tried the miracle vegetable. Indeed, on such a diet you can lose from two to six kilograms without any risk or harm to your health. Since the vegetable is low-calorie product, rich in magnesium, calcium, potassium, sulfur, phosphorus, iron and vitamins, the body will be supplied necessary substances and at the same time cleanse yourself.
The diet can be used once a year for 1-4 weeks. However, it is recommended that you add zucchini regularly to your diet throughout the year. Any diet is an unbalanced type of nutrition, and therefore the body cannot be restricted for a long time.
Judging by the reviews, it should be noted that the loss of extra pounds is well influenced by the consumption of raw vegetables, which reduce cholesterol levels, cleanse blood vessels, restore water-salt processes in the body, remove excess fluid, and actively fight cellulite.
In addition to helping you lose weight, zucchini normalizes the gastrointestinal tract, helps cope with diabetes and strengthens the heart muscles.
People who have tried the diet talk about different quantities the kilograms they lost. However, it is absolutely certain that the weight is gradually coming off.
Diet rules
The zucchini diet is quite popular and widespread. To make it more effective, experts recommend using certain rules. The optimal time to use the diet is summer and early autumn. Since the product is a low-calorie vegetable, you can eat up to one and a half kilograms per day. In this case, you will not recover at all.
Portions should be small; it is better to increase the number of meals per day. There is no need to feel hungry: as soon as you feel like eating, feel free to grab a zucchini dish.

Dietary zucchini dish for the holiday

Oven-baked chicken is a win-win hot dish for any banquet. And with zucchini under sour cream sauce such a dish will be even more desirable, because it is so tender and tasty that you will lick your fingers!

Ingredients

Chicken breast – 0.8 kg;

Young zucchini - 1 kg;

Onion – 130 g;

Mayonnaise “Calve Light” - 40 g;

Sour cream – 10% - 40 g;

Garlic salt - to taste;

Grain mustard – 5 g.

How to cook diet zucchini in the oven

Cut the breast into portions. We clean the onion and chop it thinly into half rings.

For this recipe, you need to take thin green zucchini, since we will cut them into circles 10 mm thick. If you took a large zucchini, and after peeling and slicing you ended up with large rings, then simply cut each ring into 4 pieces.

Prepare the sauce. Mix sour cream with mayonnaise and mustard, add garlic salt to taste, mix everything.

In a deep bowl, combine the chicken, onions and zucchini together, pour the sauce over them, mix and put in the refrigerator for 2 hours to soak.

After 120 minutes, turn on the oven to warm up (190°C), place the chicken and zucchini in a fireproof dish and place the dish in the oven for 40 minutes.

If you wish, 10 minutes before the end of cooking, you can sprinkle the casserole with grated cheese, but in this case the calorie content of the dish will increase.

You will find even more dietary recipes with zucchini on our website:

Diet zucchini pancakes in the oven

Such pancakes can be safely called cutlets, because they are prepared without flour and are also baked in the oven. The incomparable taste, delicate texture of the flatbreads, quick cooking and amazing sauce are guaranteed to make you a fan of this dish.

Ingredients

Green zucchini – 2 pcs;

Selected chicken eggs – 3 pcs;

Carrots – 120 g;

Onion – 130 g;

Salt - to taste;

Classic yogurt 0% - 0.1 kg;

Assorted greens – ½ small bunch;

Pickled cucumber – 1 piece;

Garlic clove – 10 g.

Before starting cooking, immediately turn on the oven to heat up to 185°C, since the dough is made very quickly, and you need to send the pancakes immediately into an already hot oven so that the dough does not have time to become watery.

We also prepare the baking dish in advance. Line a baking sheet with parchment and grease the top of the paper with a thin layer of oil.

Now let's move on to the test. Grate peeled zucchini and carrots, add salt and squeeze the juice from the vegetable mass.

Chop the onion into very small cubes and add to the rest of the vegetables, where you should also beat in the eggs and add a little more salt to taste. Mix everything quickly and spread the pancakes on the parchment with a spoon.

Place the pan in the oven for 20 minutes, while we prepare the sauce.

Grind all the greens, pickled cucumber and garlic in a blender until smooth, add yogurt. Whisk everything again and the sauce is ready.

With this sauce you can prepare pancakes according to any recipe. And you can get acquainted with different options for zucchini cakes in this pancake selection from “Your Cook”:

Dietary zucchini with garlic in the oven

If you are an avid gardener and you safely store zucchini at home all winter, then you can please yourself and your loved ones with this delicious and very simple snack at any time of the year.

Ingredients

Small green zucchini – 3 pcs;

Classic yogurt 0% - 200 ml;

Garlic – 2 cloves;

Low-fat cheese – 70 g;

Any greens – 1 bunch;

Salt - to taste.

How to cook diet zucchini in the oven

Without peeling the thin skin, after washing, cut the zucchini into circles 1 cm thick and place them on a tray lined with baking paper.
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Casserole with zucchini and chicken in the oven

With the arrival of the spring-summer period, when the first fresh vegetables began to appear on the shelves of shops and markets, I want to cook something vegetable, but satisfying. You are the one who can feed your family delicious food without much hassle. It is advisable to take small zucchini with delicate skin and not fully formed seeds. And instead of chicken meat, you can take lean pork, turkey or rabbit. It will also be very tasty!

Chicken and Zucchini Casserole

Chicken fillet – 250 g

Zucchini – 1 pc.

Cherry tomatoes – 6 pcs.

Chicken eggs – 4 pcs.

Hard cheese – 100 g

Butter – 3 tbsp. spoons

Parsley (greens) – 0.5 bunch

Ground black pepper – 1 teaspoon

Salt – 1 teaspoon

Preparation time – 10 minutes

Cooking time – 30 minutes

Number of servings – 4

Prepare all the necessary ingredients.

Zucchini casserole with chicken, recipe with photo:

Wash the chicken fillet, dry it and cut into small cubes.

Wash the zucchini, cut off a thin layer of skin and also cut into cubes.

Place the fillet cubes in a frying pan with heated oil and fry over high heat for 5 minutes. At the end of frying, add pepper, salt and stir.

Grease a baking dish with oil, place the fillet in it and smooth it out.

Place the zucchini in the pan where the fillet was fried and fry them for 5 minutes.

Arrange the zucchini on top of the fillets in the pan.

Wash the tomatoes and cut into thin slices.

Cover the zucchini with tomatoes.

Grate the cheese on a fine grater, combine with eggs and add salt.

Beat the mixture until a small foam appears.

Pour the cheese and egg mixture over the fillets and vegetables.

Place the form in the oven. If you use glass or ceramic forms for baking, you need to place them in a cold oven so that they heat evenly and do not burst. If the mold is metal, then it can be placed in a hot oven. Bake at 200°C for about 15 minutes, but the baking time depends on whether you put the pan in a cold or hot oven. In the first case, baking will take 10 minutes longer.

Are you looking to try something new for lunch? Do you want it to be tasty and satisfying? Do you have chicken and zucchini on hand? Then we advise you to prepare our new dish. Today – zucchini casserole with chicken.

To make the fillet juicy we add tomatoes.

Yogurt will give the dish an unusual soft texture. It is advisable to take natural yogurt, without any additives.

You can use any cottage cheese for casserole, but if you are losing weight, do not take a product with a fat content of more than 5%.

If you don't have rice flour, use a 50/50 mixture of whole wheat and oat flour.

To ensure that the squash casserole bakes evenly, cover it with foil when you put it in the oven. 10 minutes before the end of cooking, remove the foil to allow a golden crust to appear.