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Skillet Mushroom and Zucchini Stir Fry- Fresh and Healthy

Sometimes, the best way to enjoy fresh veggies is a simple sauté. I love doing this with zucchini, especially because it cooks up quickly. Skillet sautéed mushroom and zucchini is fresh, healthy and absolutely delicious side dish. This is sautéed to crispy tenderness with garlic, scallions, butter, olive oil and mild spices. It is quick, easy and wholesome. Even kids will love it as a side.

Pair these veggies with scrambled eggs, omelette or roasted chicken. For vegetarians and vegans you can add Indian cottage cheese or tofu to it for protein. It could be your perfect light meal in summers. I paired it with omelette and a toast for breakfast. 

Tips for sautéing Zucchini to prevent it from getting Soggy

  1. Since zucchini contain a large amount of water content, it is best to sauté it at on a high flame. It allows the moisture to evaporate at a quicker rate, allowing the zucchini to brown. It also shortens the cooking time. 
  2. Be mindful when cutting the zucchini. Smaller and uneven pieces can burn more easily at high temperature. 
  3. Don’t overcrowd the zucchini in the pan. This will cause the zucchini to steam and not get browning effect.

Recipe: serves 3

Ingredients 

  • Zucchini: 2 cups, cut into roundels of roughly 1/2 cm thickness
  • Mushroom: 250 grams, chopped length wise
  • Garlic: 3-4 large cloves, cut thinly
  • Scallions: 2, chopped with greens
  • Salt and pepper to taste
  • Italian Seasoning: 1/2 tsp
  • Red Chilli flakes: 1/2 tsp or less
  • Butter: 20 grams
  • Olive Oil: 1 tbsp
  • Lemon juice: 1 tsp

Instructions 

  • Bring cast iron skillet to medium heat. Add half of butter and olive oil.
  • Increase the flame and add zucchini. Sauté at high flame for 3-4 minutes. Remove it from the skillet and set aside. 
  • Now add remaining half of the butter and oil and sauté garlic till it becomes lightish brown. 
  • Then add mushrooms and cook for a minute. 
  • Season mushrooms with some salt and pepper and then add scallions and scallions greens. Cook everything for 4-5 minutes or till mushrooms soften and become brown.
  • Return zucchini to the skillet. Add Italian seasoning and red chilli flakes if using. Mix well and cook for another minute on high flame. 
  • Taste for salt and other seasoning. Add more if required. 
  • Remove skillet from flame and finish it with lemon juice. 

Enjoy the goodness! 🙂

I hope you enjoyed reading this recipe. Do give this recipe a shot. I am sure this recipe will bring you a lot of joy. If you try this recipe, do give us a shout out. Just click a picture and tag us on @masala.monk or use the hashtag #MasalaMonkRecipe and share on Instagram and Facebook. We would love to hear from you. Happy Cooking!

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Zucchini – Nutrition, Benefits, and 5 Practical Ways for Weight Loss

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Zucchini: The Ultimate Guide to Weight Loss and Nutritional Benefits

Zucchini, often referred to as courgette in some parts of the world, is not just a simple summer squash. It’s a powerhouse of nutrition, offering a multitude of health benefits. Whether you’re on a weight loss journey or simply aiming to boost your overall health, zucchini might just be the vegetable you’ve been overlooking. Let’s dive deep into the world of zucchini and explore its potential.

1. Zucchini: A Weight Loss Ally

If you’re aiming to shed some extra pounds, zucchini should be on your plate. Here’s why:

  • Low in Calories: One cup of raw zucchini has a mere 20 calories. This means you can eat a good amount without consuming too many calories.
  • High Water Content: Zucchini is composed of about 95% water. This high water content can help you feel full and satisfied, reducing the chances of overeating.
  • Zoodles – A Pasta Alternative: Zucchini noodles, affectionately known as “zoodles”, are a fantastic low-carb, low-calorie alternative to traditional pasta. They can be paired with a variety of sauces, giving you the pasta experience without the added carbs.

2. Nutritional Goldmine

Zucchini is not just about weight loss; it’s packed with essential nutrients:

  • Vitamins: It’s a good source of Vitamin C, which is crucial for skin health and immunity. It also provides Vitamin B6, essential for brain health and the conversion of food into energy.
  • Minerals: Zucchini boasts minerals like potassium, which can help regulate blood pressure, and magnesium, known for its muscle and nerve functions.
  • Dietary Fiber: This vegetable is a good source of dietary fiber, promoting digestive health and aiding in cholesterol regulation.

3. Beyond Weight Loss: Health Benefits of Zucchini

Zucchini’s benefits extend beyond just weight loss:

  • Heart Health: The combination of fiber, potassium, and magnesium in zucchini can help reduce the risk of heart diseases.
  • Antioxidant Properties: Zucchini contains antioxidants like lutein and zeaxanthin, which can combat oxidative stress and reduce the risk of age-related diseases.
  • Blood Sugar Regulation: The fiber content in zucchini can help stabilize blood sugar levels, making it beneficial for diabetics.

4. Culinary Delights: How to Enjoy Zucchini

The versatility of zucchini is unmatched:

  • Raw Zucchini: Thinly sliced zucchini can be added to salads or used as a base for zucchini carpaccio.
  • Baked Goods: Zucchini bread and muffins are delicious ways to sneak in some veggies into your baked goods.
  • Stuffed Zucchini: Hollow out a zucchini and stuff it with a mixture of grains, veggies, and proteins for a wholesome meal.
  • Grilled Zucchini: Perfect for summer BBQs, grilled zucchini slices can be seasoned with herbs and spices for a smoky flavor.

5. Zucchini vs. Other Veggies

Compared to other vegetables, zucchini stands out due to its versatility in cooking and its rich nutrient profile. For instance, while cucumbers are hydrating, zucchinis offer a broader range of vitamins and minerals.

Conclusion

Zucchini is more than just a green vegetable; it’s a versatile, nutritional powerhouse that can support weight loss, heart health, and overall well-being. By incorporating zucchini into your diet, you’re not only treating your taste buds but also nourishing your body.


FAQs

  1. How does zucchini’s nutritional profile compare to other squashes?
    Zucchini, like other squashes, is rich in vitamins and minerals but tends to have fewer calories and carbs, making it a preferred choice for many.
  2. Is zucchini safe for pregnant women?
    Absolutely! Zucchini is not only safe but also beneficial for pregnant women due to its folate content, which supports fetal development.
  3. Can zucchini be juiced?
    Yes, zucchini can be juiced and combined with other vegetables and fruits for a refreshing drink.
  4. Why is zucchini sometimes called a “summer squash”?
    Zucchini is termed “summer squash” because it is harvested during the summer months when it’s tender and soft.
  5. How should zucchini be stored for freshness?
    It’s best to store zucchini in a plastic bag in the refrigerator’s crisper drawer. It can last for about a week.

Blog Tags:
Zucchini, Weight Loss, Nutritional Benefits, Zoodles, Heart Health, Dietary Fiber, Antioxidants, Cooking Tips, Summer Squash, Health and Wellness.