Posted by The Fat Free Gourmet in fat free, fat free cookbook, fat free recipes, fat-free, fat-free recipe, fat_free cookbook, fat_free cooking, healthy eating, healthy lifestyle, heart attack, heart health, heart-healthy, low cholesterol recipes, low fat cookbook, low fat cooking, low fat recipes, low-cholesterol, low-fat, low-fat recipe, Thyroid, Uncategorized on November 8, 2015
A fat-free recipe for medium garden grown zucchini,
or other vegetable of your heart’s desire!
You can stuff them, steam them, sauté them, even eat them raw! They are a low-calorie vegetable that will take on the flavor, be it sweet or savory, of whatever you choose to mix with them.
Garden grown zucchini present a special challenge…size – it really does matter.
Young tender 6 to 7-inch zucchini squash are perfect for steaming or sauté, 8 to 10-inch are great for stuffing. If you allow them to grow larger, they become a problem: the skin is tough, the flavor is strong, and they tend to be a little bitter. Typically, zucchini larger than 10 inches go to what I call, “grated recipe” status; I use them in breads, fritters, cookies, salads. But, oh those seeds, what to do with them, they definitely must go!
This year’s garden provided an overabundance of larger zucchini nearing the end of the growing season due to my waning attention. With a glass of Moscato wine in one hand, and a 14-inch long zucchini in the other, I decided to do something daring…
I laid it on the counter. There it was, in front me, about 2 inches in diameter. What to do with it? I grabbed my knife and hesitantly sliced it in half. (Now, here is where it gets tricky: how big are the darn seeds?!) Hmmm, I inspected. This one had smallish seeds, and so I finished the slicing of it. I continued into ½ inch thick round slices. Not holding anything back, I spontaneously moved forward with a recipe I had been flirting with for quite some time!
You don’t really need a certain sized zucchini for this recipe, not a giant, smaller is better. Suffice it to say, my 14-incher turned out cravingly well even though it was a slightly larger sized zucchini than I would have normally chosen to use.
Here comes the fun part of this recipe: the tweaks! Those fun creative touches that will make this recipe your own. I am all about experimenting and trying new things! Looking forward to hearing what tweaks you did and the results. Try some of these and create a cravable new favorite!
- Use any sized zucchini except a giant, and cut it into any shape you like, you may have to adjust cooking time for smaller or larger sized pieces.
- Use any vegetable you like, simply adjust the cooking time for the density of the vegetable. For instance, potatoes and cauliflower may take a little longer cooking time to achieve the desired tenderness.
- Serve as an appetizer, a side to your favorite main dish, or as a main dish if you are doing vegetarian.
- Change up the ethnicity! Add different spices to the egg or the breading mix, your choice, let you imagination go wild! (I like to season both mixtures to give ‘two layers of flavor”.)
- Serve with a sauce and garnish! Fat-Free Ginger Sesame Dressing (Lighthouse Sesame Ginger Dressing is one of my favorite!) or a few dashes of soy sauce for Asian; with fat-free pasta sauce for Italian, with traditional fat-free Ranch or Blue Cheese dressing for game day festivities, or make up your own low-fat or fat-free sauce! You can even top them with a few sprinkles of fat-free cheese for the last minute of baking in the oven. Pictured are Mae Ploy Sweet Chilli Sauce, a dollop of spicy mustard, and sprinkle of cilantro; also pictured with fat-free ranch or blue cheese dressing.
- Marinate the zucchini before you bread them for another layer of flavor. A 20 minute soak in your favorite marinade would do the trick. How about soy sauce mixed with seasoned rice wine vinegar, lemon juice, or perhaps balsamic vinegar with a dash of garlic. Dill pickle juice for that “fried pickle” flavor!
Here’s the basic recipe:
1 14-inch long by 2 inch in diameter zucchini, cut ½ inch in thickness, or equivalent vegetable, cut accordingly
1 ½ cups fat-free egg substitute
1 teaspoon onion powder
1 ½ cups Kellogg’s Corn Flake Crumbs or finely crushed (see photos) corn flakes
1 teaspoon ground pepper
1 teaspoon Italian Seasoning
Salt to taste
(add 1 tablespoon of grated low-fat parmesan topping to this mixture if desired)
Pre-heat oven to 350°. Line a cookie sheet with aluminum foil, then spray with a light coating of fat-free cooking spray. Set aside.
Cut vegetables, set aside.
In a shallow bowl mix together egg substitute and onion powder, set aside.
In another shallow bowl mix together the last four ingredients, set aside.
Set up your breading prep area; from right to left or left to right whichever is most comfortable for you. Set up in a line with vegetables first, egg mixture second, corn flake crumb mixture, then baking pan. First dip vegetables into the egg mix using only your left or right hand, next into the corn flakes using the opposite hand, then place onto baking sheet. This method is the best way to keep your hands from getting “breaded”!
Bake for 30 minutes or until desired color is reached, and vegetables are fork tender. Serve warm. Serves 6.
Can be made ahead and reheated in the microwave.
(Yum, I just devoured some of the photo shoot left-overs from yesterday!)
Serve with the sauce and garnish of your choice.
6 servings, zucchini only, no garnish or sauce
Amount per serving:
Total Fat 0.0 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 282.9 mg
Potassium 321.2 mg
Total Carbohydrate 24.1 g
Dietary Fiber 1.9 g
Sugars 3.5 g
Protein 8.6 g
Let me know how your “tweaks” turned out! Leave your comments below or on any of my social media haunts! I welcome everyone to share their ideas and results!
Hope you and yours are looking forward to a loving holiday season! I will be publishing the “Pumpkin Spice Latte Gelato” recipe soon, so be on the lookout!
Eliminate the excess – eat to live!❤
“Wow, baby, this is a winner!”
“Is there more?”
“When are you making more?”
Need I say more? It is a very yummy quick bread that will satisfy any hearty appetite! You can rewarm this savory bread in the microwave or in the toaster. Breakfast, brunch, lunch, dinner, tea, or snack, it won’t disappoint. Serve as a side with a steaming bowl of your favorite soup or a fresh salad. It would be awesome toasted with scrambled Egg Beaters or an egg white omelet!
As I am writing this blog post my husband is on the phone with me. I am trying to decide if I need more photos for the post, he is assuring me that I do, whilst begging me to make a double recipe…hee, hee, I love it when a recipe creation turns out so well that my husband, Frankie-the-Fat-Lover, wants more!
So without further adieu…
Fat-Free Cheddar Thyme Irish Soda Bread Recipe
- 3/4 cup non-fat milk
- 1 tablespoon apple cider vinegar (organic with mother or regular)
- 2 cups flour
- 1 cup fat-free grated cheddar cheese
- 3/4 teaspoons baking soda
- 2 teaspoons dried thyme
- 1 teaspoon freshly ground black pepper
- ½ teaspoon sea salt
Preheat your oven to 350.
Spray one 4 x 8 inch loaf pan with non-stick cooking spray, set aside.
Mix together milk and vinegar, set aside.
By hand, no mixer:
In a large bowl combine dry ingredients and make a well in the center. Add milk and vinegar mixture. Mix with hands until dough is formed and turn out onto floured board. Knead just until dough is soft and well blended. Do not over knead or dough will become tough.
Place all dry ingredients into bowl of electric mixer. With paddle or dough hook attachment, turn on low to blend dry ingredients. Add milk and vinegar mixture and process just until dough pulls away from the sides of mixing bowl. Do not over mix as dough will become tough. Turn out onto floured board.
Shape into one 8-inch long loaf. Slice diagonal vents on top of loaf.
Place into pan. Bake for 40 minutes. Serve warm from the oven or cool on baking rack until ready to serve.
Servings per recipe 10
Per Slice: Calories 116
Total Fat 0.2g
Saturated Fat 0.0g
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.0g
Dietary Fiber 0.7
If you are interested in cooking history, here is a Wikipedia article on the Origins of Soda Bread.
Hope you enjoy! Happy Valentine’s Day!
The Fat-Free Gourmet
Valentine’s Day is another reason to stay healthy for your loved ones – they need you!
Another holiday that centers around calories, but then what holiday doesn’t? Go for the right kind of calories and start out your special feast with a tasty, fat-free appetizer that is so very easy to make, it will be ready to serve in minutes! This heart-healthy nosh is perfect for a Valentine’s Day picnic anywhere: floor, snow cave, or bedroom! (wink-wink!)
Cranberries can be served year-round, and they are the perfect color for this holiday! If no one is available with whom you can celebrate this year, please treat yourself right, be your own Valentine and make this just for you! The health benefits of Cranberries are substantial, so go for it!
Serve this easy starter on low-fat pretzel crisps; pictured are the Snack Factory’s, Honey Mustard & Onion flavored pretzel crisps. Crisp cucumber slices are perfect too, so refreshing and light! Pick you favorite cracker, or perhaps some melba toast. Have fun, use your imagination, and comment below to let us know what accompanied your caviar!
FFG’s Cranberry Feta Caviar
- Fresh or canned whole berry cranberry sauce (not jellied)
- Fat-free feta cheese crumbles
- Freshly ground black pepper (not pre-ground)
- One of the following of your choice, chopped fresh or dried: Thyme, Oregano, or Cilantro
Layer in the order listed above, as shown in photos, in amounts according to your liking, onto a serving dish or onto individual crackers, pretzels, or sliced cucumbers. Now enjoy!
That’s all there is to it! My favorite choice for herb is dried thyme, and I like lots of ground pepper…so yum!
Remember to celebrate love and life to the fullest, and be kind to your heart with healthy food and lifestyle!
Serve this delicious nog with a spice dusting of your choosing: pumpkin pie spice blend, apple pie spice blend or just good ol’ freshly ground nutmeg…a dollop of fat-free whipped cream, or even a few mini-marshmallows…or all of them if you are feeling it! This fat-free eggnog will blend well with your favorite spirits or a shot or two of espresso for a yummy Eggnog Latte!
1/2 gallon fat-free milk
2 small packages (4 serving size) instant vanilla pudding mix, sugar-free or regular, French Vanilla flavor works well
1 tablespoon Brandy extract
1 tablespoon Rum extract
½ teaspoon ground nutmeg, freshly grated or pre-ground
¼ teaspoon pumpkin pie spice (optional)
Add all ingredients into a large pitcher. Whisk together or blend with immersion blender or hand mixer until incorporated. Chill and serve.
Happy Holidays and enjoy!❤
Epicuriously to you,