Zucchini—a “CLASSIC OVERACHIEVER!”
I just read the best article on www.thegreatist.com, about zucchini. Who knew this unassuming vegetable could be so compelling? The author, Lindsay Danis, calls zucchini a “classic overachiever” because of its reliable productivity and ability to contribute to so many recipes.
As a member of the cucurbit family (alongside cucumbers, melons, and winter squashes), zucchini is actually a type of summer squash — which is really a fruit! While most summer squashes are picked young, when they’re around 8 inches in length, zucchini can grow to over 3 feet long (ask me how I know this…).
The difference between zucchini and yellow summer squash is mainly in marketing. These squashes may be colored and shaped differently, but the flavor and health benefits are similar. Zucchini, however, usually has thinner skin and smaller seeds, which some people prefer.
While most stores carry typical zucchini and yellow squash, you can also choose heirloom varieties (most often found at farmer’s markets). A few of the more common varieties to look for are:
Pattypan. Resembling a UFO, it comes in yellow, green, and variegated hues. Pattypan is tougher than other summer squashes, so it holds up well in recipes that call for longer cooking times (stews, soups, and some casseroles).
Cousa. This pea-green squash is chubbier than the typical zucchini, which makes it excellent for stuffing.
Eight Ball. It’s dark green, globe-shaped, and also perfect for stuffing.
Black Beauty. This classic heirloom has large, cylindrical fruits that freeze well; they can provide a taste of summer year ‘round.
Zephyr. As tasty as all the other varieties, its half-yellow, half-green appearance makes it easy to spot at the market.
Whichever variety you choose, it’ll be rich in vitamins A, C, B6, K; it’ll be loaded with important minerals such as manganese, folate, copper, phosphorus, and thiamine; and it will be exceptionally high in fiber and water.
AND zucchini is a perfect weight-loss food. By swapping zoodles (aka zucchini noodles) for pasta, for instance, you can cut carbs, stabilize blood sugar, and catch up on those recommended daily servings of fruits and veggies.
But best of all, this veggie with a mild and slightly sweet flavor is remarkably versatile. Zucchini makes a wonderful frittata (an egg-based Italian dish similar to an omelet or crustless quiche enriched with additional ingredients such as meats, cheeses, and/or vegetables).
It’s scrumptious when roasted. Roasting concentrates its natural sweetness. Slice zucchini or summer squash the long way (into planks rather than rounds) and then brush the planks with olive oil; sprinkle with salt and herbs such as herbs de Provence, Italian seasoning, onion or garlic powder, or lemon pepper.
Roast at 425°F for 10 to 15 minutes, rotating the sheet pan and flipping the zucchini halfway through baking. You want the zucchini to take on a bit of color and crisp around the edges. Don’t crowd the sheet pan or the veggies will steam and get soggy. If you want to avoid heating your kitchen, then roasting outside on your grill (over medium heat for about 3 to 4 minutes) is another perfect way to achieve deliciousness.
Roasted zucchini does well as a side dish, but it’s also wonderful on pizza or as part of your hamburger toppings. This is not a picky vegetable.
I’ll close this zucchini tutorial with one of our family’s favorite recipes (discovered on the fun site, www.twopeasandtheirpod.com). This is a good rescue for when your zucchini or summer squash gets just a little too big. It’s not a common recipe and good enough for company!
7 medium zucchini cut in half, lengthwise
1 tablespoon olive oil
1/2 yellow onion diced
2 cloves garlic minced
1 small red bell pepper seeds removed and diced
1 ear sweet corn kernels cut off the cob (or 1 cup frozen corn)
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
juice from 1/2 lime
1/3 cup chopped, fresh cilantro
1 (15-ounce) can black beans drained and rinsed
1 cup cooked quinoa
salt to taste
pepper to taste
1 (10-ounce) can red enchilada sauce
1 cup shredded Mexican blend or Cheddar cheese
Directions:
As a member of the cucurbit family (alongside cucumbers, melons, and winter squashes), zucchini is actually a type of summer squash — which is really a fruit! While most summer squashes are picked young, when they’re around 8 inches in length, zucchini can grow to over 3 feet long (ask me how I know this…).
The difference between zucchini and yellow summer squash is mainly in marketing. These squashes may be colored and shaped differently, but the flavor and health benefits are similar. Zucchini, however, usually has thinner skin and smaller seeds, which some people prefer.
While most stores carry typical zucchini and yellow squash, you can also choose heirloom varieties (most often found at farmer’s markets). A few of the more common varieties to look for are:
Pattypan. Resembling a UFO, it comes in yellow, green, and variegated hues. Pattypan is tougher than other summer squashes, so it holds up well in recipes that call for longer cooking times (stews, soups, and some casseroles).
Cousa. This pea-green squash is chubbier than the typical zucchini, which makes it excellent for stuffing.
Eight Ball. It’s dark green, globe-shaped, and also perfect for stuffing.
Black Beauty. This classic heirloom has large, cylindrical fruits that freeze well; they can provide a taste of summer year ‘round.
Zephyr. As tasty as all the other varieties, its half-yellow, half-green appearance makes it easy to spot at the market.
Whichever variety you choose, it’ll be rich in vitamins A, C, B6, K; it’ll be loaded with important minerals such as manganese, folate, copper, phosphorus, and thiamine; and it will be exceptionally high in fiber and water.
AND zucchini is a perfect weight-loss food. By swapping zoodles (aka zucchini noodles) for pasta, for instance, you can cut carbs, stabilize blood sugar, and catch up on those recommended daily servings of fruits and veggies.
But best of all, this veggie with a mild and slightly sweet flavor is remarkably versatile. Zucchini makes a wonderful frittata (an egg-based Italian dish similar to an omelet or crustless quiche enriched with additional ingredients such as meats, cheeses, and/or vegetables).
It’s scrumptious when roasted. Roasting concentrates its natural sweetness. Slice zucchini or summer squash the long way (into planks rather than rounds) and then brush the planks with olive oil; sprinkle with salt and herbs such as herbs de Provence, Italian seasoning, onion or garlic powder, or lemon pepper.
Roast at 425°F for 10 to 15 minutes, rotating the sheet pan and flipping the zucchini halfway through baking. You want the zucchini to take on a bit of color and crisp around the edges. Don’t crowd the sheet pan or the veggies will steam and get soggy. If you want to avoid heating your kitchen, then roasting outside on your grill (over medium heat for about 3 to 4 minutes) is another perfect way to achieve deliciousness.
Roasted zucchini does well as a side dish, but it’s also wonderful on pizza or as part of your hamburger toppings. This is not a picky vegetable.
I’ll close this zucchini tutorial with one of our family’s favorite recipes (discovered on the fun site, www.twopeasandtheirpod.com). This is a good rescue for when your zucchini or summer squash gets just a little too big. It’s not a common recipe and good enough for company!
BLACK BEAN AND QUINOA ENCHILADA ZUCCHINI BOATS
Ingredients:
7 medium zucchini cut in half, lengthwise
1 tablespoon olive oil
1/2 yellow onion diced
2 cloves garlic minced
1 small red bell pepper seeds removed and diced
1 ear sweet corn kernels cut off the cob (or 1 cup frozen corn)
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
juice from 1/2 lime
1/3 cup chopped, fresh cilantro
1 (15-ounce) can black beans drained and rinsed
1 cup cooked quinoa
salt to taste
pepper to taste
1 (10-ounce) can red enchilada sauce
1 cup shredded Mexican blend or Cheddar cheese
Directions:
1. Bring a large pot of salted water to boil.
2. Preheat oven to 400°F.
3. Using a small spoon, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half. Chop the scooped-out zucchini flesh and set aside 1 cup to use in the filling.
4. Drop zucchini halves in boiling water and cook 1 minute. Remove from water and set aside.
5. In a large skillet, heat the olive oil over medium-high heat. Add the onion and cook until translucent, about 4-5 minutes.
6. Squeeze the 1 cup of zucchini filling in a paper towel to remove excess moisture. Stir in the zucchini, garlic, red pepper, corn, chili powder, cumin, lime juice, and cilantro. Cook for 2-3 minutes.
7. Remove from heat and stir in the black beans and quinoa. Season with salt and black pepper, to taste. Stir in 1/2 cup of the shredded cheese and 1/2 cup of the enchilada sauce.
8. Spray two 9x13 baking dishes with nonstick cooking spray. Drizzle a little bit of the enchilada sauce at the bottom of each pan.
9. Place the hollowed-out zucchini cut side up in the dish. Using a spoon, fill the zucchini equally with the black bean and quinoa filling, pressing firmly so it stays in the zucchini.
10. Drizzle the remaining enchilada sauce over the filled zucchini.
11. Sprinkle the remaining cheese evenly over the top.
12. Cover with foil and bake for 30 minutes. Remove the foil and bake for 5 more minutes or until cheese is melted and zucchini is cooked through.
13. Serve warm.
NOTES: You can halve this recipe. This recipe reheats and freezes well.
2. Preheat oven to 400°F.
3. Using a small spoon, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half. Chop the scooped-out zucchini flesh and set aside 1 cup to use in the filling.
4. Drop zucchini halves in boiling water and cook 1 minute. Remove from water and set aside.
5. In a large skillet, heat the olive oil over medium-high heat. Add the onion and cook until translucent, about 4-5 minutes.
6. Squeeze the 1 cup of zucchini filling in a paper towel to remove excess moisture. Stir in the zucchini, garlic, red pepper, corn, chili powder, cumin, lime juice, and cilantro. Cook for 2-3 minutes.
7. Remove from heat and stir in the black beans and quinoa. Season with salt and black pepper, to taste. Stir in 1/2 cup of the shredded cheese and 1/2 cup of the enchilada sauce.
8. Spray two 9x13 baking dishes with nonstick cooking spray. Drizzle a little bit of the enchilada sauce at the bottom of each pan.
9. Place the hollowed-out zucchini cut side up in the dish. Using a spoon, fill the zucchini equally with the black bean and quinoa filling, pressing firmly so it stays in the zucchini.
10. Drizzle the remaining enchilada sauce over the filled zucchini.
11. Sprinkle the remaining cheese evenly over the top.
12. Cover with foil and bake for 30 minutes. Remove the foil and bake for 5 more minutes or until cheese is melted and zucchini is cooked through.
13. Serve warm.
NOTES: You can halve this recipe. This recipe reheats and freezes well.
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Sources:
- www.oukosher.org
- www.nowfindglutenfree.com
- www.coronaseed.com
- www.harrisseeds.com
- www.neseed.com
- www.goodeggs.com
- www.fromachefskitchen.com
- www.spendwithpennies.com
- www.twopeasandtheirpod.com
Alice Osborne
Weekly Newsletter Contributor since 2006
Email the author! alice@dvo.com
