Oil-free, Fat-free "Fried" Zucchini Recipe

Sauteeing zucchini without oil
Photo by John Carey / Getty Images
  • 15 mins
  • Prep: 5 mins,
  • Cook: 10 mins
  • Yield: 2 servings
Ratings (7)

In his recent book Prevent and Reverse Heart Disease, Dr. Caldwell B. Esselstyn shares this oil-free, fat-free high-fiber recipe for "fried" zucchini, a vegetarian and vegan side dish. I like to call this cooking method "steam-frying". For a low-fat and healthy vegetarian entree, you could serve these fat-free "fried" zucchinis over brown rice or another whole grain.

This zuchini recipe is vegetarian, vegan, gluten-free and fat-free.

What You'll Need

  • 2 medium zucchini
  • 2 tsp. Bragg's Liquid Aminos (or low-sodium tamari)
  • A couple dashes garlic powder
  • A couple dashes onion powder
  • Pepper to taste

How to Make It

  1. Cut ends off zucchini and slice lengthwise into at least 4 long slices.
  2. Sprinkle a large nonstick pan with a small amount of Bragg's Liquid Aminos, then arrange zucchini in pan by wiping each slice, front and back, in the Bragg's. Flip the slices around to fit in pan so that each slice will brown.
  3. Cook over medium heat for about 5 minutes, then carefully turn over. If pan needs liquid, add a little water or a bit more tamari.
  1. Sprinkle cooked side with garlic powder, onion powder, and pepper and continue cooking another 5 minutes, adding tiny bits of water as necessary until both sides are brown.

Dr. Essylstyn says, "Zucchini this way is so tasty, it is easy to eat lots," so you might need to plan on making two (or more!) batches at a time.

Makes two servings.

Nutritional information, per serving:
Calories: 40, Calories from Fat: 3
% Daily Value:
Total Fat: 0.4g, 1%
Cholesterol: 0mg, 0%
Sodium: 350mg, 15%
Total Carbohydrates: 8.4g, 3%
Dietary Fiber: 2.3g, 9%
Protein: 3.2g
Vitamin A 8%, Vitamin C 56%, Calcium 3%, Iron 6%

Nutritional Guidelines (per serving)
Calories 26
Total Fat 0 g
Saturated Fat 0 g
Unsaturated Fat 0 g
Cholesterol 0 mg
Sodium 321 mg
Carbohydrates 5 g
Dietary Fiber 1 g
Protein 2 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)