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Zucchini Recipe

Zucchini Recipe

14 Ratings
14 Ratings
Recipe Image
Makes: 4 Servings
Total Cost: $$$$

This zucchini recipe brings you a flavorful dish loaded with vegetables and low-fat dairy.

Ingredients

  • 2 cups zucchini, sliced
  • 1/2 cup diced onion
  • 1/4 green pepper
  • 1 egg
  • 1/4 cup milk, 1%
  • 2 tablespoons canola oil
  • 1 tablespoon garlic and herb seasoning mix
  • 1/4 cup Parmesan cheese
  • 1/4 cup cheese, low-fat shredded (use your favorite)

Directions

  1. Wash and slice zucchini and measure out about 2 cups.
  2. Dice up the onion and green pepper, and set aside along with the zucchini.
  3. Stir the egg and milk together and set aside.
  4. Saute the vegetables in 2 Tablespoons oil until tender on medium heat. Remove from the pan.
  5. Scramble the egg mixture until cooked thoroughly. Stir in the vegetable mixture and fold together.
  6. Cook together until temperature reaches 145 degrees Fahrenheit. 
  7. Sprinkle the seasoning and cheese on top. When the cheese is melted, serve warm.

Notes

Learn more about:
Zucchini
- Onions
- Green peppers

Nutrition Information

Nutrients Amount
Total Calories 152
Total Fat 11 g
Saturated Fat 3 g
Cholesterol 54 mg
Sodium 156 mg
Carbohydrates 7 g
Dietary Fiber 1 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 1 mcg
Calcium 155 mg
Iron 1 mg
Potassium 274 mg
N/A - data is not available
Nutrients Amount
Total Calories 152
Total Fat 11 g
Saturated Fat 3 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 2 g
Cholesterol 54 mg
Carbohydrates 7 g
Dietary Fiber 1 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 155 mg
Potassium 274 mg
Sodium 156 mg
Copper 72 mcg
Iron 1 mg
Magnesium 22 mg
Phosphorus 145 mg
Selenium 7 mcg
Zinc 1 mg
Vitamins
Vitamin A 61 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.3 mcg
Vitamin C 20 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 8 mcg
Folate 28 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 0 mg
Choline 50 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 3/4 cups
Dairy 1/2 cups

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