Use in soups, salads, rice dishes, pasta, stir-fries, muffins and cakes.
Zucchini/courgette: Similar to a cucumber. Varying sizes and either dark green or yellow skinned. Also Comes in a baby variety.
Select both with glossy, unblemished skins and no soft areas.
In an airtight bag (preferably paper or cloth to prevent ‘sweating’) in refrigerator crisper. Use as soon after purchase as possible.
Steam for 4-6 minutes depending on size until just tender. Microwave in a covered dish with 2 tablespoons water on HIGH (100%) for 4-5 minutes, turning after 2 minutes to ensure even cooking. Grill slices by brushing with a little oil and grilling with eggplant and tomato for a tasty way of serving vegetables.
For a quick pasta dish, pan-fry thin slices of zucchini until golden brown, add a little crushed garlic and a few cherry tomatoes and toss until tomatoes begin to collapse. Mix in a few chopped basil leaves (or parsley) and stir into hot fettuccine with a little grated Parmesan cheese and freshly ground black pepper.
Zucchinis are a good source of vitamin C.
Half a cup of cooked zucchini provides one serve of vegetables.
Serving size: 1/2 cup, 77.5 g
17.1 mg (38% RDI*)
22.0 mg (45% RDI)
Zucchini, cooked, fat not added in cooking
*Recommended Dietary Intake
Good source of vitamin C