Zucchini, also known as summer squash or zucchini, is delicious and packed with nutrients. You can eat it on its own or incorporate it into a large variety of dishes, from soups to savory bread. If you’re trying to reduce the oil in your diet, the good news is that there are plenty of oil-free ways to cook this versatile vegetable!
Choose an alternative that fits your recipe. Some recipes require oil or a substitute in order to cook properly. The type of substitute you need depends on what you’re doing with the zucchini. For example:
To make stir-fry or stir-fry zucchini, use a little water or broth to keep the vegetables moist and prevent sticking.
You can also use flavorful sauces, such as soy sauce or liquid amino acids, to replace flavored oils such as sesame oil or garlic.
Replace the oil or butter in baking recipes with mashed bananas or applesauce.
Sprinkle vinegar or lemon juice over zucchini salads instead of using oil-based dressings.
Use nonstick cookware when making oil-free zucchini dishes. Oil is often used to prevent food from sticking to the pan while it is being cooked. Instead, reduce sticking by using appropriate cookware, such as stainless steel pans, enameled or ceramic pans, or silicone bakeware.
When baking, you can also line a baking tray with parchment paper.
Always wash non-stick cookware by hand rather than in the dishwasher. Avoid using metal cookware, as it can scrape the non-stick coating.
This is a great option if you want a quick, low-effort side. Rinse the zucchini, cut it into strips or pieces of equal size, and set aside. Add about 1 inch (2.5 cm) of water to a saucepan and place the steaming basket into the skillet. Bring the water to a boil, then pour in the zucchini and reduce the heat to medium. Cover the bowl and check the zucchini again every 3 minutes
Zucchini usually takes 8 to 10 minutes to steam, but smaller pieces will cook faster. If you want tender zucchini, cook them for 10-15 minutes.
The peels should still look nice and bright green when done, and the zucchini should be soft enough to be easily pierced with a fork.
Make sure the water level is below the bottom of the basket before you start cooking or the zucchini will boil!
Try seasoning steamed zucchini with lemon, pepper, garlic powder, cumin, or your favorite blend of savory spices.
Preheat the oven to 425°F (218°C). Place a baking sheet in the oven to heat while you cut the zucchini into spears. The heat will help the zucchini start roasting and crunchy right away. Spread the pieces so that there is some space between them, which helps prevent them from getting mushy. Rotate the tray every 10 minutes and flip the pieces over with a spoon before placing them back in. This is done when the pieces are soft and slightly browned.
Line a baking tray with parchment paper to prevent sticking, or use a non-stick silicone baking tray.
Keep in mind that the zucchini will not turn brown and caramel as much as you would with a little oil. However, roasting will still bring out the complex flavors of the squash and give it a delicious, crunchy exterior.
Sprinkle a little salt and pepper to add flavour. You can always sprinkle zucchini slices with water or sprinkle a little lemon juice to help the seasoning stick.
The easiest way to cut zucchini is to slice it. Cut the zucchini in half lengthwise, then cut each slice in half again. [ more crispy grilled zucchini, cut very thin slices-about 1 / 4 – inch (0.64 cm) thick and stick them under the barbecue during the last 2-3 minutes
Use water or broth instead of oil. Vegetable stock is also a vegan-friendly option for an oil-free frying pan. Cut the zucchini into slices or pieces and add to a frying pan or skillet over medium heat. Stir in 1-2 tablespoons (15-30 ml) of water, broth, or stock. If the liquid dries up, add 1-2 tablespoons (15-30 ml). Keep flipping the zucchini while it’s cooking, then remove from the heat once it’s soft and browned a bit.
Try adding different sauces or seasonings to season the zucchini as it cooks. For example, sprinkle a little salt and pepper, add a little soy sauce or lemon juice, or mix in some chopped garlic.
This is a very quick alternative to dryer flakes. Slice the zucchini into very thin strips using a sharp knife or mandolin slicer. Cover a microwave-safe dish or tray with a paper towel, and place the slices on top, spaced out for even cooking. Cook the chips over high heat for 3-4 minutes, turning them every 60 seconds.
Depending on how thick the fillets are and how powerful the microwave is, you may need more or less time. If your fillets are still not crunchy after 3-4 minutes, continue to cook them for 30 seconds, until they are cooked through.
Try adding salt and pepper before you press the slices of zucchini to add flavor. Leaving them with the salt on for a few minutes will help dry them out so they are more brittle.
The thinner the chips, the more brittle your chips. Target segments that are about 1 / 8 – inch (0.32 cm) thick.
An air fryer makes crispy zucchini or chips without the oil. Cut zucchini in 1 / 8 in (0.32 cm) slices with a sharp knife or cutting Mandolin, and then toss in slices about ¼ teaspoon (1.4 grams) of salt. Leave the slices for 5 minutes, then pat them with a paper towel to remove any excess moisture. Spread the slices into the skillet basket, being careful not to overlap them, and cook at 350°F (177°C) for 10 minutes or until crispy.
The chips are salted first to add flavor and crunch.
For best results, flip slices halfway through cooking time.
While you’ll likely get crunchier, more caramel chips with just a little bit of oil added, this recipe works just as well without oil.
