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Phase 1 Vegetable Recipes



Roasted Zucchini with Thyme

From http://www.recipezaar.com.

Two servings. Easy side dish while you're cooking the rest of the meal.


2 or 3 zucchini, about 12 ounces total (slice into 1/2 inch pieces, then halve the slices)

1/2 cup sliced onion

1 tablespoons olive oil

1/2 teaspoon thyme (dried)

Salt and pepper to taste


Preheat oven to 450 degrees. Toss zucchini, onions, salt, pepper, and olive oil on a baking sheet or in a roasting pan. Roast 30 minutes, stirring halfway through.

Baked Zucchini with Lemon Thyme

Four servings. From www.reneesgarden.com: A simple and scrumptious dish that bakes up easily in the oven.


4 medium zucchini (1 pound)

1 1//2 tablespoons olive oil

Salt and freshly ground pepper to taste

2 teaspoons chopped fresh lemon thyme*

2 teaspoons chopped fresh oregano

¼ cup freshly grated Parmesan cheese


Preheat oven to 350 degrees F. Split zucchini in half and arrange cut side up, on a large sheet of heavy-duty aluminum foil. Sprinkle with oil, salt and pepper, herbs, and cheese. Fold up all four sides of the foil into a packet and crimp edges. Bake for 35 minutes or until zucchini is tender.


*Or substitute regular thyme plus 1 to 2 teaspoons fresh lemon juice. Or use about 1/2 teaspoon dried thyme and the lemon juice.

Zucchini-Sesame Stir-Fry

Two servings, 128 calories each.


½ tablespoon oil

1 medium zucchini (about 8 ounces) cut into julienned strips

1 small onion (4 ounces) cut into eights

1 tablespoon sesame seeds

½ tablespoon soy sauce

Dash of salt and pepper


Heat oil about one minute in nonstick skillet. Add onion and zucchini. Stir-fry four minutes. Add remaining ingredients, stir one minute longer.

Zucchini-Pepper Stir-Fry

This simple yet delicious recipe serves four.


2 small zucchini, washed and sliced in 1/4-inch slices (about 3 cups, about 12 ounces)

1 small onion, thinly sliced

1 green bell pepper (or 1/2 red and 1/2 green pepper) sliced

1 tablespoon olive oil

Nonstick spray

Grated Parmesan cheese


Spray a cast-iron skillet with nonstick spray and add olive oil. Add zucchini, bell pepper, onion, salt, and pepper. Stir and cover; cook on medium heat for 15-20 minutes, stirring occasionally. Transfer to a serving bowl and sprinkle with grated Parmesan cheese.

Stewed Zucchini and Onion

Two servings.


1 tablespoons olive oil

1 garlic clove, minced (or 1/2 teaspoon garlic from jar)

1/2 medium onion, slivered

1/4 teaspoon imported sweet paprika

12 ounces zucchini, cut into 1/4" slices

Salt to taste

Freshly ground black pepper to taste

1 tablespoon minced fresh oregano leaves (or 1/2 teaspoon dried oregano)


Heat the oil in medium-sized skillet. Sauté the garlic and onion a minute or two, then cover and cook very slowly about 5 minutes. Stir in the paprika and the zucchini. Add the salt, pepper, and oregano; cover, and cook over a low flame for 10 minutes or until the zucchini is done to taste.

Rapid Zucchini Ratatouille

Source: "Cooking Light” October 1996.


5 cups sliced zucchini

1 1/2 cups vertically sliced onion

1 cup green bell pepper strips

1 teaspoon dried Italian seasoning

1 (28-ounce) can whole tomatoes, drained and coarsely chopped

Grated Parmesan cheese (optional)


Combine all ingredients except the Parmesan cheese in a shallow 2-quart baking dish; cover and microwave at high 14 minutes, stirring after 7 minutes. Sprinkle with Parmesan cheese, if desired.

Annie Ooops' Zucchini Hash Browns

Modified from www.cookingcache.com.


2 cups grated zucchini

1 ounce onion (put in processor with zucchini)

2 eggs, beaten slightly with fork

1/2 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon onion powder

1/4 teaspoon garlic powder

Olive or canola oil for frying


Heat oil in a big cast iron skillet. Mix all other ingredients together in medium sized bowl. Working in batches, drop by heaping tablespoon in hot oil. When brown on one side, turn and cook the other side. Stack on a plate and keep in warm oven until whole batch is done.


Note: Zucchini should be drained in a colander before mixing in other ingredients. Can also add some toasted wheat germ if mixture is too thin.


In Phase 2, you can top these with sour cream if desired. Store in the fridge and heat and serve whenever. Good for breakfast as well as a side dish for dinner.

Hash Browned Zucchini

Four servings. From www.recipegoldmine.com.


1 1/2 pounds zucchini

1/2 teaspoon salt

2 eggs

6 tablespoons Parmesan cheese, grated (the “dry” kind in a can)

1 garlic clove, minced or pressed

1/4 cup canola oil


Coarsely shred zucchini (you should have about 4 cups) and combine with salt in a medium-size bowl. Let stand for 15 minutes. Squeeze with your hands to press out moisture. Stir in eggs, cheese, and garlic.


Melt 2 tablespoons of the oil in a wide frying pan over medium-high heat. Mound about 2 tablespoons of the zucchini mixture in pan; flatten slightly to make a patty. Repeat until pan is filled, but don't crowd patties in pan. Cook patties, turning once, until golden on both sides (about 6 minutes).


Lift out and arrange on a warm platter; keep warm. Repeat to cook remaining zucchini mixture, adding more oil as needed.

Zucchini Santa Fe

Six servings.


3 cups sliced zucchini (about 12 ounces)

1/2 cup chopped onion

1 tablespoon oil

1 can (4 ounce) chopped green chilies, drained

1 medium tomato, chopped (about 6 to 8 ounces)

1/2 teaspoon salt (optional)

1/4 teaspoon pepper

1/4 teaspoon garlic powder (or ½ teaspoon crushed garlic from jar)

1/2 cup shredded cheddar or Monterey Jack cheese (reduced/low-fat okay)


In large skillet, sauté zucchini and onion in oil 3–4 minutes or until crisp-tender. Add chilies, tomato, salt, pepper, and garlic powder. Cook and stir 3–4 minutes. Spoon into a serving bowl and sprinkle with cheese.

Zucchini Casserole

From http://www.recipezaar.com: Childhood recipe that my sisters and I would fight over for 2nd and 3rd helpings. Very simple, yet flavorful.


1 lb zucchini, cut into 1/4-inch slices

3 tomatoes, thinly sliced

1 onion, thinly sliced

Parmesan cheese

Salt and pepper


Preheat oven to 350 degrees. In a large pan, boil sliced zucchini until tender (about 8 minutes); drain. Or microwave until done, and drain.


Oil a 9x13-inch casserole dish. Cover the bottom of the casserole dish with half of the sliced tomatoes, half the zucchini, half the onions, and some salt and pepper. Repeat layers, adding more salt and pepper. Sprinkle with lots of parmesan cheese. Bake uncovered for 45 minutes.

Zucchini-Tomato Casserole


5 to 6 medium-sized zucchini, sliced

1 medium onion, diced

2 or 3 tomatoes, diced

1 teaspoon garlic, minced

1 teaspoon black pepper

8 oz. Mozzarella cheese, grated


Lightly cook zucchini in large nonstick skillet (no oil necessary, but can use a little bit if desired) on medium heat. Add onion and brown lightly. Add tomatoes, garlic, and pepper. Simmer 10 minutes on low heat with lid on pan. Pour into large baking dish. Bake at 350 degrees for 10 minutes. Top with cheese and bake 10 minutes more. Serve hot from oven.

Stir-Fried Zucchini, Oriental Style

Four servings (about 3 cups). From www.fitnessandfreebies.com.


1 tablespoon canola oil

1 pound small zucchini, halved, halved again, and cut into 1-1/2 to 2-inch strips

1 medium sweet onion, peeled and cut in thin wedges

1/2 teaspoon grated fresh gingerroot

1 tablespoon sesame seeds

1 tablespoon light soy sauce

1-1/2 teaspoons dark-roasted sesame oil


Heat the canola or corn oil in a large nonstick skillet over medium heat. Add the zucchini, onion, and gingerroot. Stir-fry about five to eight minutes. Sprinkle with sesame seeds, soy sauce, and sesame oil. Toss to blend.

Zucchini-Chili Sauté

Four servings. Recipe by MizFrog.


1 pound zucchini, sliced into 1/2-inch pieces, then quartered

1/2 cup chopped onion

1 tablespoon olive oil (or canola oil)

1 can (4 oz) chopped green chilies

Salt and pepper to taste


1/2 teaspoon chili powder


Heat oil in large skillet; sauté the zucchini and onion in the oil veggies are crisp-tender. Add the green chilies, salt, pepper, and chili powder. Heat thoroughly and serve.


Note: Sometimes I add some chopped red pepper with the zucchini and onion. Can also add some chopped or crushed garlic if desired.

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