You like that fine China, huh?
I just realized how often I use zucchini in my recipes. It's probably because it one of the most versatile vegetables there is, it takes on the flavor of whatever you cook it with, while maintaining its own refreshing flavor, not to mention it comes with a TON of health benefits. Let's go over those real quick.
It is SO important to know what nutrients different foods provide so you can build a better relationship with the fact that FOOD IS FUEL!
Zucchini, which can also be known as courgette, is a summer squash. In most grocery stores, you can generally find it sold year round. Here in Okinawa, you'll have to sell a kidney in order to buy three.
In one medium zucchini (about 200g), you'll find 33 calories, less than a gram of fat, 6 grams of carbohydrates coming from 2 grams of fiber and 4 grams of naturally occurring sugar, 2.5 grams of protein and 512 mg of potassium.
This beautiful, potassium and protein filled vegetable is also a great source of Vitamin C and Vitamin B-6.
In conclusion, adding zucchini to any recipe as a nutritional boost where you see fit is a brilliant idea, one that I try to apply whenever I can.
Now, a treat for your taste buds!
TURKEY AND ZUCCHINI CHILI
WHAT YOU NEED:
1 Tbsp Olive Oil
1 lb lean ground turkey meat
1/2 cup onion, chopped
2 cloves of garlic, minced
1 large can crushed tomatoes
1/2 10oz. can tomato paste
1 can white kidney beans
1 can low sodium black beans
1 cup frozen sweet corn
2 medium zucchini, sliced in crescent shapes
1/2 cup low sodium chicken broth
1 Tbsp chili powder
1/2 teaspoon garlic powder
1/2 Tablespoon sea salt
1/2 Tablespoon black pepper
1/2 Tablespoon ground cumin
1 teaspoon paprika
1/2 teaspoon dried basil
1 teaspoon dried oregano
In a large pot over medium-high, heat olive oil and add minced garlic and chopped onion. Saute until fragrant.
Crumble in ground turkey meat and cook until brown.
Pour crushed tomatoes, tomato paste and chicken broth into pot and stir.
Once mixture begins to bubble, reduce heat to low-medium and add kidney beans, black beans, frozen corn, chili powder, garlic powder, sea salt, black pepper, ground cumin, paprika, oregano and dried basil.
Allow to simmer for at least an hour, stirring occasionally. For a more flavorful chili, start this in the early afternoon and let simmer until dinner time.
20 minutes before consuming, add chopped zucchini and stir well.
Top with shredded cheese and a dollop of non fat plain Greek yogurt for a real treat!
Nutrition Facts: Serves 8; Per serving: 373 calories; 7g Fat, 54g Carbohydrates (15g Fiber), 26g Protein
Serve with your favorite cornbread! We like jalapeño cheese cornbread over here. Mmm, delish!
You can also sauté garlic and onion with the ground turkey and add all ingredients (except zucchini) to a crockpot and simmer all day, adding zucchini about 30 minutes prior to eating.