The Stuffed Zucchini Flowers represent one of the delights of Italian cuisine, perfect for those looking for a light yet unforgettable dish. With only 200 calories per serving, this recipe is perfect for those who want to stay in shape without sacrificing taste.
Incredibly easy and quick to prepare, it only requires 20 minutes of preparation plus another 15 minutes of cooking. This makes Stuffed Zucchini Flowers ideal even for those evenings when time is short but you still want to impress your guests with something special.
Whether you are approaching Italian cuisine for the first time or you are already an expert in its flavors, this light yet extremely tasty recipe will surely become one of your favorites. Try it and let yourself be conquered by its simplicity and goodness.
Recipe Notes
- DIFFICULTY: Easy and quick
- PRO: Tasty stuffed zucchini flowers
- CONS: Short cooking time
- PREPARATION: 20 minutes, Cooking: 15 minutes
- NUTRITIONAL NOTES: Light, 200 calories per serving
- SUITABLE FOR: Fans of light and quick cooking
Notes on the ingredients of the recipe: Light Stuffed Zucchini Flowers
Discover how these ingredients combine to create a delicious and light summer dish.
- Zucchini Flowers: Choose fresh and open flowers, a symbol of summer cuisine.
- Green Beans: They bring crunchiness and color, briefly blanch them to maintain their vibrancy.
- Potatoes: Add texture to the filling; use boiled and mashed potatoes.
- Zucchini: Dice them finely for a homogeneous integration in the filling.
- Marjoram and Basil: Aromatic herbs that give a fresh and summery scent to the dish.
- Garlic: A subtle but essential touch, use it sparingly.
- Grated Grana Cheese: Offers intense savoriness without weighing down the dish.
- Salt: Balances all flavors. Use it wisely!
- Olive Oil: The secret ingredient for a perfect golden hue. Choose a superior quality.
Nutritional Values of the Light Dish with Zucchini Flowers
This dish offers an excellent balance between flavor and health benefits, making it an ideal option for those looking for nutritious yet light meals. Here are some of its main nutritional values:
- Low Caloric Content: With only 200 calories per serving, this recipe is perfect for those following a low-calorie diet.
- Rich in Vitamins and Minerals: Ingredients such as zucchini, green beans, and potatoes are natural sources of vitamins A, C, and E, as well as minerals like potassium.
- Dietary Fibers: The presence of vegetables helps increase fiber intake, essential for digestive health.
- Plant Proteins: Grana cheese adds a good amount of plant proteins, important for muscle building.
- Low Fat Content: The moderate use of olive oil keeps the saturated fat content low.
In conclusion, this dish not only delights the palate but also supports a healthy lifestyle thanks to its nutrient-rich ingredients and low caloric intake.
Stuffed Zucchini Flowers: A Light Recipe
Ingredients
- 8 units Zucchini Flowers
- 100 g Green Beans boiled
- 200 g Potatoes boiled and mashed
- 150 g Zucchini
- 1 tbs. Marjoram fresh chopped
- alcune foglie Basil fresh
- 1 clove Garlic finely chopped
- 30 g Grated Grana Cheese
- Salt
- 2 tbsp. Olive Oil
Instructions
- Dice the zucchini and boil them until tender.
- Season the boiled zucchini with the marjoram, minced garlic, grated grana cheese, and a pinch of salt. Stir well.
- Add the previously boiled and mashed green beans and potatoes to the seasonings. Stir until smooth.
- Gently fill the squash blossoms with the prepared mixture.
- Place the stuffed squash blossoms on a baking sheet lined with parchment paper and drizzle with a little olive oil.
- Bake in preheated oven at 180°C for 15 minutes or until golden brown.
- Serve the stuffed squash blossoms hot, garnished with fresh basil leaves.
Notes
Tasty Variations and Ideas to Enhance Stuffed Zucchini Flowers
Exploring different variations of a recipe can turn it into a completely new dish every time. For those who love to experiment in the kitchen, here are some creative ideas to personalize stuffed zucchini flowers, while maintaining the lightness of the original preparation.
- Vegetable Substitution: If you want to change the filling, you can opt for finely chopped carrots or celery instead of green beans or zucchini. This will not only add a different taste profile but also a crunchy texture.
- Alternative Flavoring: Instead of using marjoram and basil, why not try fresh thyme or rosemary? Each herb will give the dish a distinctive note and enhance the flavor of the main ingredients in a surprising way.
- Protein Variation: Adding small pieces of cooked chicken or diced tofu to the filling is a great way to increase the protein content of the dish without weighing it down.
- Creamy Final Touch: A teaspoon of fresh ricotta or goat cheese mixed with grated Parmesan will make the heart of your flowers incredibly soft and delicious, creating an interesting contrast with the crispy outer texture after cooking.
Remember that the important thing is to have fun in the kitchen! Experiment with these suggestions or let yourself be guided by your creativity and personal preferences to discover new irresistible combinations.
Frequently Asked Questions
Some frequently asked questions from our readers.
How can I store leftover Stuffed Zucchini Flowers?
You can store the Stuffed Zucchini Flowers in the refrigerator, covered with plastic wrap, for up to 2 days. Gently reheat before consuming.
Can I substitute grated Grana cheese with another type of cheese?
Yes, you can substitute grated Grana cheese with Parmigiano Reggiano or Pecorino Romano according to your preference to vary the flavor of your Stuffed Zucchini Flowers.
Can I freeze Stuffed Zucchini Flowers?
Yes, you can freeze Stuffed Zucchini Flowers once stuffed. Make sure to wrap them well in plastic wrap and place them in an airtight container before freezing. Thaw completely before cooking them again.
