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Recipe: Sauteed zucchini coins

Dietitian's tip: Instead of breaded and fried, these zucchini slices are lightly sauteed and tossed with herbs. This reduced-fat version also features olive oil, which is mainly monounsaturated fat.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving  Low sodium = no more than 140 mg of sodium per serving 
SERVES 4

Ingredients

1 tablespoon olive oil
2 cups thinly sliced yellow zucchini
2 cups thinly sliced green zucchini
1 teaspoon dill weed
2 tablespoons fresh cilantro
2 scallions, chopped
2 tablespoons lemon juice

Directions

In a large, nonstick frying pan, heat the oil over medium heat. Add the zucchini slices and saute until their colors intensify, about 5 minutes. Add the dill, cilantro and scallions and stir until evenly mixed.

Transfer to a serving bowl. Sprinkle with lemon juice and serve immediately.

Nutritional Analysis

(per serving)
Serving size: 1 cup
Calories51 Cholesterol0 mg
Protein2 g Sodium13 mg
Carbohydrate5 g Fiber1 g
Total fat4 g Potassium328 mg
Saturated fattrace Calcium24 mg
Monounsaturated fat2 g   
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables1
Fats1/2
DASH EATING PLAN SERVINGS

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HEALTHY RECIPES


May 16, 2008