Mediterranean Diet Zucchini With Garlic Yogurt & Pine Nuts Recipe By Registered Dietitian Maya Oueichek
Hello and welcome back to the blog! Today, I'm excited to share one of my most popular recipes that I've also featured on social media, and it's a personal favorite of mine. The key to its success lies in following Thomas Keller's Zucchini method, where the criss-cross pattern provides a crispy texture that pairs perfectly with the creamy yogurt. It's a dish that's beautifully balanced and delicious, and it requires minimal cooking skill. I can't think of a better way to make use of some fresh zucchinis from the farmers' market.
Why You Should Try This Mediterranean Diet Zucchini With Garlic Yogurt & Pine Nuts Recipe
Effortless Elegance: This recipe offers the perfect combination of simplicity and sophistication. Despite its easy preparation, the criss-cross zucchini pattern and the creamy yogurt sauce give it an elegant appearance that will impress your guests and make any meal feel special.
Wholesome Ingredients: The recipe is crafted with simple and nourishing ingredients. You can feel good about the fresh zucchini, Greek yogurt, and Mediterranean staples like garlic and olive oil. These ingredients not only make for a delicious dish but also provide essential nutrients.
Satiety and Health: With the inclusion of healthy fats from olive oil and a protein-packed Greek yogurt sauce, this dish is not only delicious but also satiating. The combination of healthy fats and protein will keep your hunger at bay, making it an excellent choice for those looking to maintain a balanced and nutritious diet.
Ingredients for 1 serving :
1 Zucchini (scored in a criss-cross pattern, then air-fried for 25 minutes)
3/4 cup Nonfat Greek yogurt
1 Tbsp Red Pepper Paste
2 Cloves Garlic
1/2 Tbsp Pine nuts (slowly toasted in 1 Tbsp olive oil)
1 Tbsp Feta Cheese
Salt & Pepper to Taste
Directions:
Start by scoring the zucchini in a criss-cross pattern after cutting it in half. This enhances the texture and allows for even cooking.
Air fry the zucchini halves for 25 minutes or until they are tender and have developed a slight golden crust.
While the zucchini is cooking, prepare the yogurt sauce. Mix the nonfat Greek yogurt, red pepper paste, and minced garlic in a bowl. This creamy sauce will provide a delightful contrast to the zucchini's texture and flavor.
Once the zucchini is done, place it on a serving plate. Carefully spoon the yogurt sauce over the zucchini halves.
Garnish the dish with toasted pine nuts, crumbled feta cheese, and a sprinkle of salt and pepper to taste.
Nutrition Benefits of This Mediterranean Diet Zucchini With Garlic Yogurt & Pine Nuts Recipe
Fiber Rich: This recipe is low in simple carbohydrates and high in fiber, making it a great choice for those looking to control their blood sugar. The fiber in zucchini and the protein in Greek yogurt can help you feel full and satisfied.
Heart Health: The use of heart-healthy ingredients such as olive oil and the incorporation of the Mediterranean diet principles can contribute to improved cardiovascular health by reducing the risk of heart disease.
Gut Healthy: Zucchini is an excellent source of dietary fiber, which promotes healthy digestion and can help prevent digestive issues. Additionally, the probiotics in Greek yogurt support a balanced gut microbiome, which is essential for overall health.
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