Low Fat Stewed Zucchini
Discover the comforting simplicity of Low Fat Stewed Zucchini, a light and flavorful dish perfect as a healthy side or a versatile base for a satisfying meal. This recipe highlights tender zucchini simmered with fragrant garlic, sweet onions, tangy crushed tomatoes, and a touch of herbaceous oregano in a splash of low-sodium vegetable broth. A dash of olive oil ensures that the dish remains low-fat while still brimming with richness and depth. Ready in just 35 minutes, this dish is designed to be both quick and nutritious, with a sprinkle of fresh parsley adding a burst of color and freshness. Serve it warm alongside quinoa, rice, or couscous for a wholesome pairing that fits seamlessly into any meal plan. Packed with vitamins and flavor, this easy stewed zucchini recipe is your go-to for healthy, delicious home cooking!
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Recipe Information
Ingredients
- 4 medium (about 6-7 inches each) zucchini
- 1 medium yellow onion
- 2 cloves garlic
- 1 cup crushed tomatoes
- 0.5 cup low-sodium vegetable broth
- 1 teaspoon olive oil
- 2 tablespoons, chopped fresh parsley
- 0.5 teaspoon dried oregano
- 0.25 teaspoon (or to taste) salt
- 0.25 teaspoon (or to taste) black pepper
Instructions
Wash and trim the ends of the zucchinis. Cut them into half-inch-thick rounds.
Peel and finely chop the onion. Mince the garlic cloves.
Preheat a large non-stick skillet or saucepan over medium heat. Add the olive oil and swirl to coat the bottom of the pan.
Sauté the onions for 3-4 minutes, stirring occasionally, until they become translucent.
Add the minced garlic to the skillet and sauté for an additional 1 minute, being careful not to let it burn.
Stir in the zucchini slices, and cook for 5 minutes, stirring occasionally, until they begin to soften.
Add the crushed tomatoes, vegetable broth, dried oregano, salt, and black pepper. Stir to combine.
Lower the heat to medium-low, cover the skillet, and allow the mixture to simmer for 15 minutes, stirring occasionally. The zucchini should be tender but not overcooked.
Remove from heat, taste, and adjust seasoning with more salt and pepper if needed.
Garnish with freshly chopped parsley before serving. Serve warm as a side dish or over cooked grains such as quinoa, rice, or couscous for a light meal.
Nutrition Facts
Calories |
516 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8146 mg | 354% | |
| Total Carbohydrate | 84.0 g | 31% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 66.7 g | ||
| Protein | 11.8 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 215 mg | 17% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 2561 mg | 54% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
