The quintessential summertime garden food, zucchini is a healthy squash that provides you with fiber, potassium and vitamin A. Also known as 'courgette', zucchini is low in calories and high in fiber, which makes it a nutritious side dish you can include in your menu in a variety of dishes, from savory sautes to sweet bread. Mark Bittman and Alan Witschonke, authors of "How to Cook Everything: 2,000 Simple Recipes for Great Food," recommends cooking zucchini for as little time as necessary to retain as many of the nutrients as possible.
Step 1
Preheat your oven to 350 degrees Fahrenheit.
Step 2
Wash the zucchini under warm running water.
Step 3
Place the zucchini in a colander to drain.
Step 4
Lay out a large strip of aluminum foil on your work surface.
Step 5
Spray the aluminum foil with nonstick cooking spray.
Step 6
Remove the zucchini from the colander and pat dry with a paper towel.
Step 7
Cut the zucchini into thin slices -- about 1/4 to 1/2 in. thick.
Step 8
Layer the zucchini slices onto the sprayed piece of aluminum foil.
Step 9
Top the zucchini slices with the minced garlic and diced onion.
Step 10
Drizzle the zucchini, garlic and onions with olive oil.
Step 11
Sprinkle with the dried rosemary, garlic powder, salt and black pepper.
Step 12
Fold the aluminum foil over the vegetables to form a sealed packet.
Step 13
Bake the foil wrapped zucchini in the preheated oven for 12 to 15 minutes, or until the zucchini is soft.
Step 14
Remove the zucchini from the oven and cool slightly.
Step 15
Open the packet and arrange the zucchini onto a serving plate.
Tips and Warnings
- Sprinkle the cooked zucchini with freshly shredded Parmesan cheese for a boost of calcium and protein. Use any combination of herbs and spices you prefer. Basil, thyme or dill will all pair well with zucchini. Fresh herbs offer an even stronger flavor than dried ones if you have them available.
- Do not overcook your zucchini -- it will get mushy and fall apart. Be careful when opening the foil packets; escaping steam can cause serious burns. If your foil begins to bubble and leak, place a cookie sheet underneath to prevent it from burning to the bottom of your oven.
Things You'll Need
- 2 zucchinis
- Colander
- Aluminum foil
- Nonstick cooking spray
- Paper towels
- Sharp knife
- Cutting board
- 2 cloves garlic, minced
- 1 onion, diced
- 2 tsp. olive oil
- 1 tsp. dried rosemary
- 1 tsp. garlic powder
- Salt
- Black pepper
- Serving spoon
- Large serving plate
References
- "How to Cook Everything: 2,000 Simple Recipes for Great Food"; Mark Bittman and Alan Witschonke; 2008
- "Vegetables"; Culinary Institute of America; 2007
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