|Nutritional Guidelines (per serving)|
|Servings: 6 to 8 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 1g||1%|
|Saturated Fat 0g||1%|
|Total Carbohydrate 14g||5%|
|Dietary Fiber 3g||10%|
|*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.|
When it's zucchini season you need lots of recipes to make use of this bountiful vegetable. Zucchini and tomatoes make a winning team this great-tasting side dish. This is an excellent way to use your fresh zucchini, tomatoes, peppers, and onions, and it's a quick recipe to prepare.
Stewed zucchini goes well with meat, fish, or seafood that you happen to be grilling during summer zucchini season. It makes a colorful side dish that will add interest to your plate as well as fiber. Stewed zucchini is an excellent substitute for starchy or fatty side dishes if you want to keep your body in swimsuit shape.
This basic recipe will pair with most types of cuisine. Once you know how to make it, you can experiment with adding different herbs and spices to complement the rest of your meal. Plus, you can get creative by adding other vegetables that have come to bear in your garden or leave out those you don't have available.
- 3 to 4 medium zucchini (unpeeled, cubed)
- 1 large can (28 ounces) diced tomatoes (or two 14.5-ounce cans)
- 1 can (8 ounces) tomato sauce
- 1 cup celery (sliced)
- 1 large sweet onion (coarsely chopped)
- 1/2 cup green bell pepper (chopped, or you can use a combination of red and green peppers)
- 2 cloves garlic (thinly sliced)
- 1 1/2 teaspoons sugar
- 3/4 teaspoon kosher salt (or to taste)
- 1/4 teaspoon freshly ground black pepper (or to taste)
In a large saucepan, combine the zucchini, tomatoes, tomato sauce, celery, onion, bell pepper, garlic, sugar, salt, and pepper. Place the pan over medium-high heat and bring to a boil.
Reduce the heat to low, cover the pan, and simmer for about 45 minutes, or until the zucchini and other vegetables are tender.
Remove the cover for the last 10 minutes.
Taste and adjust seasonings.
- Leftovers should be covered and stored in the refrigerator. You can reheat leftovers in the microwave or in a saucepan on your stovetop.
- When shopping for zucchini, look for small to medium squash that is about 6 inches to 8 inches in length. The squash should be smooth with no wrinkles or soft sections.
- Use fresh tomatoes if you have them. Core and peel about 10 medium whole tomatoes; dice them and add them to the zucchini along with the tomato sauce, vegetables, and seasonings.
- Canned tomatoes offer all kinds of flavor options; use seasoned stewed tomatoes, Italian-seasoned, or zesty chili-style.
- Add a cup or two of sliced fresh or frozen okra to the dish about halfway through the cooking time.
- Top the dish with grated cheese in the last few minutes of cooking, or sprinkle with grated cheese when served.
- Garnish the dish with cooked crumbled bacon.
- Saute about 1 cup of fresh sliced mushrooms and add them to the dish along with the zucchini and tomatoes.
- Complementary herbs you may try adding include basil, mint, oregano, thyme, and tarragon.