Summer Squash Zucchini (Frozen, Cooked, Blanched, Drained, Without Skin)
Description:
Summer squash zucchini, often referred to simply as zucchini, is a versatile and nutritious vegetable that adds freshness and texture to a wide variety of dishes. When prepared properly, this squash can be frozen after being cooked, blanched, and drained, preserving its delicate flavor and health benefits. This method helps retain its vibrant green color and makes it convenient for year-round use in stews, casseroles, and stir-fries.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 17 kcal |
| Protein | 1.15 g |
| Total Fat | 0.13 g |
| Saturated Fat | 0.027 g |
| Carbohydrates | 3.56 g |
| Fiber | 1.3 g |
| Sugar | 1.69 g |
| Calcium | 17 mg |
| Iron | 0.48 mg |
| Magnesium | 13 mg |
| Phosphorus | 25 mg |
| Potassium | 194 mg |
| Sodium | 2 mg |
| Zinc | 0.2 mg |
| Copper | 47 mcg |
| Manganese | 0.23 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 3.7 mg |
| Thiamine (Vitamin B1) | 0.041 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 0.386 mg |
| Vitamin B6 | 0.045 mg |
| Folate (Vitamin B9) | 8 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 9 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
This food is naturally free from common allergens such as gluten, dairy, and nuts. It is suitable for various dietary preferences, including vegan and vegetarian diets. However, if preparing this vegetable in a dish, always check other ingredients for potential allergens.
Dietary Preferences:
- Vegan: Suitable for plant-based diets.
- Vegetarian: Can be included in vegetarian meal plans.
- Low-Calorie: With only 17 kcal per 100 grams, it is ideal for calorie-conscious diets.
- Low-Fat: Contains only 0.13g of fat per 100g, making it a great option for low-fat diets.
- Gluten-Free: Naturally gluten-free, making it safe for those with gluten sensitivities or celiac disease.
- Keto-Friendly: With only 3.56g of carbohydrates per 100g, it can fit into a low-carb or ketogenic diet.
Cooking Advice:
Frozen, cooked, and blanched zucchini is an excellent choice for quick and easy meal preparation. When frozen, it retains its nutrients and flavor for several months. To cook, you can sauté, bake, or add it to casseroles without needing to thaw it first. Its mild flavor pairs well with a variety of herbs and spices, including garlic, oregano, thyme, and basil. For a crispier texture, consider grilling or roasting it to bring out its natural sweetness.
Conclusion:
Summer squash zucchini, whether fresh or frozen, is an incredibly healthy and versatile vegetable. Packed with vitamins, minerals, and fiber, it’s an excellent addition to any meal, whether you’re aiming for a low-calorie snack or a nutritious side dish. Its easy preparation and wide range of dietary benefits make it a staple in many kitchens, and its adaptability ensures it can be used in an array of recipes, from savory to sweet.
