This recipe was inspired by Gina Homolka’s cookbook, The Skinnytaste.  We added a few more spices to give it a little kick.  Using olive oil and lemon juice as the liquid for the breading process keeps calories down to about 200 calories per roll.  Spraying the chicken prior to cooking with cooking spray gives the breadcrumb coating a great crunch.  Fried chicken flavor with out the calories or mess!

Not only does this dish taste great, but it can be assembled and refrigerated in the morning and cooked at dinner time (let it sit on the counter for a half hour before putting into the oven).

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Low-fat Chicken, Zucchini & Mozzarella Roll-ups

Course Main Course

Cuisine American

Servings 4

Calories 400kcal

Ingredients

• Cooking spray olive oil
• 1 Tbsp plus 1 tsp olive oil
• 4 cloves garlic chopped
• 1 ½ whole zucchini shredded*
• 1/4 cup plus 2 T Parmesan cheese
• 1/4 tsp red pepper flakes
• 1/2 tsp plus 1/8 tsp kosher salt
• Ground black pepper
• 3/4 cup shredded part-skim mozzarella
• 8 thin chicken breast cutlets
• 1 cup Italian seasoned panko bread crumbs
• 1/8 tsp cayenne pepper more if desired
• 1 egg white mixed with fork
• Juice of 1 lemon

Instructions

• Preheat oven to 450°.  Lightly spray a baking dish with cooking spray.
• Heat a large skillet over medium-high heat.  Add 1 teaspoon of the oil and the garlic.  Cook until golden, about 1 minute.
• Add the zucchini, 1/4 cup Parmesan, red pepper flakes, 1/8 teaspoon salt and black pepper to taste.  Cook until zucchini is tender, about 3-4 minutes.  Remove pan from heat and let cool to room temperature.  Add the mozzarella and mix well.
  
• Arrange chicken cutlets on a cutting board.  Spread each cutlet with 3 tablespoons of the zucchini-cheese mixture.  Loosely roll up and set aside, seam side down.
  
• In a small bowl, combine the bread crumbs, cayenne pepper and remaining 2 tablespoons of Parmesan.
• In a separate bowl, combine the remaining 1 tablespoon of olive oil, the lemon juice, the remaining 1/2 teaspoon salt and a pinch of black pepper.
• Dip the rolled chicken in the lemon mixture, then into the bread crumbs, rolling to coat evenly.  Place the chicken seam side down in the baking dish.  Spray the tops of the chicken with cooking spray.  Bake until cooked through, 25 to 30 minutes.
  

Notes

*Grate the zucchini over a paper-towel lined bowl to absorb moisture.

This recipe will fit the bill if you are looking for “something different” to serve along your entrée.  Also, it can be made ahead and cooked when needed.  Simple ingredients, simple recipe, simply delicious!

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Colorful Stuffed Zucchini

Course Side Dish

Cuisine American

Servings 8

Calories 77kcal

Ingredients

• 5 medium zucchini halved lengthwise
• 1-2 Tbsp olive oil
• 1 medium onion chopped
• 1 medium red bell pepper finely chopped
• 3 cloves garlic finely chopped
• 1/2 tsp dried oregano leaves or 1/2 Tbsp fresh
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese

Instructions

• Preheat oven to 375°.      
• Scoop out pulp from 8 of the zucchini halves and arrange on baking sheet.
  
• Coarsely chop the two remaining halves including pulp. Place oil in nonstick skillet and heat over medium-high heat
• Add chopped zucchini and onion, cook until tender.
• Add red pepper, garlic and oregano.  Cook, stirring frequently - about 3- 5 minutes and cool slightly.
  
• Evenly spoon vegetable mixture into zucchini halves.  Top with cheese.
  
• Bake 30 minutes, or until tender.

This recipe originated from The Tampa Bay Times Cook Club.  We modified the recipe a bit (less maple sugar and added walnuts).  They can be served along soups, salads, or as something different from bread with your main course.  Breakfast muffin?  Absolutely!  These muffins freeze really well too!

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Zucchini and Walnut Muffins

Course Breakfast

Cuisine American

Servings 16

Calories 268kcal

Equipment

• 2 regular size 8 cup muffin tins

Ingredients

• 3 cups grated zucchini about 2 whole zucchini
• 2 beaten eggs
• 2 tsp vanilla
• 1 cup olive oil
• 1/3 cup real maple syrup
• 1/3 cup honey
• 1/3 cup chopped walnuts
• 1 1/2 cup whole wheat flour
• 1 1/2 cup all-purpose flour
• 2 tsp baking soda
• 2 tsp baking powder
• 1/2 tsp salt
• 1 1/2 tsp cinnamon

Instructions

• Preheat oven to 350°.       
• In a mixing bowl, combine zucchini, eggs, vanilla, olive oil, maple syrup and honey.  Stir gently, set aside.
• In a large mixing bowl, combine the walnuts, flours, baking soda, baking powder, salt and cinnamon.
• Stir to combine and make a well in the middle.  Pour the wet mixture into the well and stir just a few times until barely combined (about 15 stirs).
• Pour the batter in 2 muffin tins greased with nonstick cooking spray.
•  Bake for 20 minutes or until muffins are golden at the top and spring back when pressed.
• Cool on a wire rack.
  

Couscous is a funny starch, it doesn’t have a lot of flavor on its own, but it works well as a base for vegetable or meat dishes.  It also mixes beautifully into salads and can be flavored with herbs like oregano, basil or mint, or even studded with fruit like raisins or apricots.  It’s a very neutral — and nutritious — base for all sorts of dishes.  We like using the “pearl” sized couscous to make the dish more substantial.  This recipe can be changed to incorporate any vegetables or herbs you have on hand.

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Pearl Couscous with Grilled Vegetables

Course Salad

Cuisine Mediterranean

Servings 6

Calories 215kcal

Ingredients

• 1 cup pearl or Israeli couscous
• 1 1/2 cup chicken broth
• 4 Tbsp olive oil divided
• 2 Tbsp fresh lemon juice
• 1/2 tsp lemon zest
• 1 clove garlic minced
• 1 1/2 tsp fresh oregano minced
• 1 1/2 tsp + 1/4 c. fresh chives minced
• sea salt and fresh ground pepper to taste
• 1 red bell pepper
• 1 medium size zucchini
• 1 medium size yellow squash

Instructions

• In a medium saucepan, heat one tablespoon olive oil over medium heat.          
• Add couscous and season with salt and pepper.  Cook and stir until golden.
• Add chicken broth and bring to a boil.  Turn heat to simmer and cook for ten minutes.
• Fluff the couscous with a fork and place in a medium bowl to cool slightly.
• Meanwhile, prepare the sauce.  In a small bowl, combine two Tbsp olive oil, lemon juice, lemon zest, garlic, oregano, chives and salt and pepper.
• Add to cooked couscous.
• Slice pepper, zucchini, and squash in half.  Brush both sides with olive oil and sprinkle with salt and pepper.
  
• Grill for a few minutes on each side.
• Chop the vegetables and add to couscous. Mix together and serve at room temperature.
  

This soup is very hearty and makes a healthy, flavorful meal.  The recipe can be changed by using whichever vegetables you have on hand.

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Farmers Market Vegetable and Chicken Soup

Course Main Course

Cuisine American

Servings 10

Ingredients

• 2 Tbsp olive oil
• 2 yellow onions minced
• 4 carrots cut into one inch pieces
• 2 zucchini cut into one inch pieces
• 1/2 pound green beans cut into one inch pieces
• 1 eggplant peeled and cut into one inch pieces
• 1/2 medium head green cabbage shredded
• 4 ounces mushrooms sliced
• 2 garlic cloves minced
• 1 cup canned fire roasted tomatoes chopped
• 3 quarts chicken stock or water
• 2 tablespoon basil chopped
• 1/4 cup arborio rice
• 2 cups canned white or cannellini beans well rinsed
• 4 poached boneless, skinless chicken breasts cut into bite sized pieces (see our Perfect Poached Chicken link below)
• 1 tsp kosher salt
• 1/2 tsp fresh ground pepper
• Several dashes of hot sauce
• 1/2 cup pesto pre-made
• Freshly grated parmesan cheese

Instructions

• In a soup pot, heat olive oil over medium heat.      
• Add onions and cook for  3 minutes.  
• Add the carrots, zucchini, green beans, and eggplant and sauté for 5 minutes, stirring frequently.
• Add cabbage and sauté until soft.
• Add mushrooms and sauté for several minutes.
• Add garlic and stir for another minute.
• Add tomatoes, stock and basil and bring to a boil.  
• Reduce heat to simmer and cook until vegetables are tender and soup has slightly thickened - about 15 minutes.
• Add rice and beans and cook for 15 minutes.
• Add chicken, salt, pepper and hot sauce. Heat until chicken is warm.
• Place soup in bowls and top with a teaspoon of pesto and grated parmesan cheese.

Notes

Perfect Poached Chicken

This recipe makes two loaves.  Freeze the second loaf to enjoy at another time, or wrap it up in foil with a pretty bow and give it to someone special as a spontaneous gift – the best kind of gift to receive!

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Zucchini Bread

Course Breakfast, Side Dish

Cuisine American

Servings 10

Ingredients

• 3 eggs large
• 1 cup vegetable oil
• 2 cups sugar
• 2 cups zucchini peeled & grated
• 1 tsp vanilla
• 3 cups flour
• 1 tsp salt
• 1 tsp baking soda
• 3 tsp cinnamon
• 1/4 tsp baking powder
• 1 cup walnuts chopped (optional)

Instructions

• Preheat oven to 325°.
• With an electric mixture, beat the eggs until frothy.  
• Add oil, sugar, zucchini and vanilla.  Mix until just combined.  
• Add flour, salt, baking soda, cinnamon and baking powder.  Mix well.
• Stir in nuts (if using).
• Divide mixture into 2 greased loaf pans.
• Bake loaves for one hour or until a toothpick inserted in the middle comes out clean.

This healthy and colorful side dish will be on your table in minutes!

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Squash Sauté

Course Side Dish

Cuisine American

Servings 4

Ingredients

• 1 zucchini sliced in thin strips
• 1 yellow squash sliced in thin strips
• 1/4 cup diced red onion
• 1 garlic clove minced
• 1/4 cup minced dill
• Extra virgin olive oil
• Salt and fresh ground pepper

Instructions

• Place about 1 tablespoon oil in a skillet over medium heat.  
• Add onion and garlic and sauté until soft, about 3 minutes.  
• Add zucchini and squash and sauté for several minutes (adding more oil if needed).
•  Top with dill and salt & pepper.

Serves 3-4 people