Oil and Fat Free Fried Zucchini Recipe

Sauteeing zucchini without oil
Photo by John Carey / Getty Images
Ratings (10)
  • Total: 15 mins
  • Prep: 5 mins
  • Cook: 10 mins
  • Yield: 2 servings
Nutritional Guidelines (per serving)
26 Calories
0g Fat
5g Carbs
2g Protein
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Nutrition Facts
Servings: 2 servings
Amount per serving
Calories 26
% Daily Value*
Total Fat 0g 1%
Saturated Fat 0g 1%
Cholesterol 0mg 0%
Sodium 321mg 14%
Total Carbohydrate 5g 2%
Dietary Fiber 1g 5%
Protein 2g
Calcium 26mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

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. For a low-fat and healthy vegetarian entree, you could serve this zucchini over brown rice or any other whole grain.

Ingredients

Steps 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 the zucchini in a pan by wiping each slice, front and back, in the Bragg's. Flip the slices around to fit in the 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.

  4. 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.