Oil-Free and Fat-Free Fried Zucchini

Sauteeing zucchini without oil
Photo by John Carey / Getty Images
Prep: 5 mins
Cook: 10 mins
Total: 15 mins
Servings: 2 servings
Nutrition Facts (per serving)
36 Calories
1g Fat
6g Carbs
3g Protein
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Nutrition Facts
Servings: 2
Amount per serving
Calories 36
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 1%
Cholesterol 0mg 0%
Sodium 298mg 13%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 8%
Total Sugars 3g
Protein 3g
Vitamin C 26mg 129%
Calcium 41mg 3%
Iron 1mg 5%
Potassium 563mg 12%
*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.


  • 2 medium zucchini

  • 2 teaspoons Bragg's Liquid Aminos, or low-sodium tamari

  • 2 dashes garlic powder

  • 2 dashes onion powder

  • Freshly ground black pepper, to taste

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.