Dukan zucchini pancakes. A tasty and healthy dish for the Dukan diet: zucchini pancakes

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The Dukan diet has completely changed the way people lose weight think about nutrition. Unlike many systems, the diet developed by the French nutritionist Pierre Dukan completely refuted “fasting” as a way to get rid of extra pounds. It turns out that you can lose weight without starving, without stress and hard training in the gym.

Dukan zucchini: recipes

After the protein “Attack” phase with great restrictions in the diet, a pleasant phase for those losing weight begins - “Cruise”. It is now possible to alternate “protein” days with “protein-vegetable” days. Zucchini - the best choice for this period. A wide variety of dishes made from this vegetable will expand the range of those losing weight. Dietary food made from zucchini is not only low in calories, but also contains many vitamins and potassium, which is necessary for heart function. We offer recipes for preparing dishes using zucchini in accordance with the recommendations of Dr. Dukan.

Dukan zucchini pancakes with minced veal

Ingredients:

zucchini - 1 pc.:
minced veal - 2 tbsp. spoons;
corn starch - 1 tbsp. spoon;
vegetable oil;
salt.

Preparation

The zucchini is grated, the juice is squeezed out and mixed with minced veal.
Add cornstarch and a pinch of salt. Stir.
Take the zucchini mass with a spoon and fry the pancakes on both sides.

Dukan diet: zucchini casserole with minced meat and broccoli

Ingredients:

minced turkey - 300 g;
zucchini - 1 pc.;
broccoli - 200 g;
onion - 1 pc.;
egg - 1 pc.;
any greens - several stems;
low-fat kefir - 1\2 cups;
cheese with minimal fat content - 1 table. spoon;
oil for lubricating the baking container;
salt.

Preparation

Finely chop the onion (you can grind it through a meat grinder) and mix it with the minced meat.
Zucchini is cut into circles.
Broccoli is scalded with boiling water and dumped into a colander.
Prepare a kefir-egg mixture: beat the egg with kefir, salt and crumble the herbs.
The baking container is coated with oil. Distribute some of the zucchini evenly.
Part of the minced meat is placed on top, cabbage inflorescences and the rest of the zucchini circles are placed on it.
The remaining minced meat is placed on them and covered with filling.
Rub cheese onto the casserole and bake at 200 degrees until cooked.

Stuffed zucchini

Ingredients:

lean minced meat - 500 g;
low-fat cottage cheese - 200 g;
zucchini - 4 pcs.;
green French salsa verde sauce - 1 cup;
salt, ground black pepper.

Preparation

The zucchini is cut into halves in the shape of boats, removing the inner part of the vegetable.
The zucchini pulp is finely chopped and mixed with minced meat and cottage cheese. Salt and pepper to taste.
The finished minced meat is mixed with French salsa verde sauce. Stuff the zucchini halves with the prepared mixture and bake for 30 minutes at 220 degrees.

Zucchini is a healthy vegetable that is very common in the summer. You can make casseroles and pancakes from them. They contain potassium, many vitamins and few calories. Zucchini dishes turn out to be very light, but at the same time nutritious, they are very pleasant to eat. summer heat, especially if combined with low-fat sour cream or tomato paste. Zucchini pancakes are a food permitted, so you need to take advantage of this and diversify your diet!

Diet rules

Using the technique developed by a French doctor, millions of people, both famous and not so famous, are losing weight. The bottom line is that with this method of getting rid of fat, you can eat allowed foods in any quantity, so you definitely won’t remain hungry.

And there is a lot allowed here - it all depends on the stage. If on the first and most severe Attack you can only eat protein foods, then on the second – Cruise – it is no longer forbidden to include vegetables in the menu. It is during this glorious time that it is recommended to prepare zucchini pancakes, because they are incredibly tasty and healthy, if you love them, of course!

Zucchini fritters are suitable for the rotation stage where vegetables are allowed. Losing weight will be pleasant and tasty, and psychologically you will feel comfortable.

Pancakes can be eaten for breakfast, snack, lunch and dinner; you can add meat and cheese to them, or you can make them more dietary - without eggs. In any case, this dish will come in handy in the summer.

How to do

There are many different ways Make delicious zucchini pancakes according to Dukan. All dishes turn out tasty and healthy.

With meat

This dish is not only dietary, but also very satisfying.

You will need:

1 zucchini;
2 tbsp. chopped lean meat;
1 tbsp. corn starch;
olive oil for frying;
salt - just a little.

Cooking process:

With bran and cheese

This dish is very light, but very filling. If you don't like bran, it's better to choose another recipe, but if you're neutral about it, you'll definitely like the pancakes!

Ingredients:

1 zucchini, the younger the better;
2 tbsp. oat bran;
1 egg;
medium piece of cheese with minimal fat content;
spices to taste.

Cooking process:

Remove the skin from the zucchini and grate it. Squeeze the resulting mass or place in a colander to drain the juice.
Grate the cheese coarsely, add to the zucchini, beat the egg and pour in, add salt, add your favorite spices, for example, Italian herbs or ginger, add bran and mix everything thoroughly.
Heat a frying pan and coat with a silicone brush or cloth with olive oil. This way there will be a minimum of it, and the pancakes will not turn out greasy.
Using a large spoon, spoon the mixture into the frying pan, making flat cakes. Fry for 60 seconds on each side, and then put the dish in the oven for another quarter of an hour. This will make the pancakes fluffy and tasty.

With ham

From the name it may seem that the recipe is not suitable for a diet. But, in fact, you need to use low-fat products and ham with a minimum fat content, then the dish will be low in calories.

You will need:

1 tomato;
onions, dill, basil or other greens;
3 tbsp. corn starch;
a pinch of tea soda;
yogurt 0%;
200 g lean ham;
1 medium zucchini;
1 egg;
10 tbsp. bran flour;
4 cloves of garlic;
salt and pepper.

Cooking process:

Peculiarity! If you add less flour, take a small zucchini and add chicken, the pancakes will turn out even more dietary.

No eggs

This dish can be eaten during Lent, it turns out to be super-dietary, it contains neither flour nor eggs.

You will need:

1 fresh zucchini;
1 tbsp. corn starch;
spices.

Cooking process:

Remove the skin from the zucchini and grate it. You can grind it in a food processor if you are too lazy to grate, in which case it is not necessary to remove the skin - in young vegetables it is very soft and tender, and most of the vitamins are located underneath it. This is especially true if you grew the vegetable yourself, but it’s better not to take risks with store-bought ones - pesticides also accumulate under the skin.
Squeeze out the liquid with your hands or through cheesecloth. You can simply pour it over the edge of the bowl, pressing lightly on the mass.
Mix all other ingredients and add to the mixture.
Fry the dish with a drop of oil and eat with appetite.

Important! When frying, turn each pancake over very carefully, because it does not contain flour or eggs, so it can easily fall apart. Use a comfortable spatula.

When preparing zucchini pancakes during the Dukan diet, it is recommended to consider the following nuances:

At the Cruise stage, there are many permitted products, so you can add finely grated carrots, eggplant, and other vegetables to the zucchini. Zucchini goes well with cheese, any meat, and dietary sausage.
Pancakes can be eaten as a side dish with fish and meat.
Crispy pancakes can be topped with natural tomato sauce or homemade mustard.
Grating zucchini is quite difficult, a food processor will help speed up this process. You can also cut the zucchini into small cubes and then grind them using a blender.
Berlin sauce goes perfectly with this dish. To prepare, take low-fat sour cream, beat it and add chopped garlic and herbs. Pancakes can be dipped in this sauce or poured over the top of the dish.
You can cut the zucchini into cubes in advance and simmer, break an egg into it, and then grind this mass in a blender and make pancakes from it. This way they will be more fried.
You can cook pancakes in the oven; for this, the thick dough should be placed in flat cakes on baking paper and placed in the oven. Finally, brush the pancakes with egg so they turn golden.

conclusions

Zucchini pancakes are an excellent dietary dish that is suitable for the rotation stage. You can cook it with the addition of various ingredients, from tomato to ham. You can eat zucchini pancakes with sauces, natural ketchup and low-fat sour cream. But in this case, the calorie content of the dishes will increase.

Dukan zucchini fritters make an excellent side dish for cutlets and meatballs. The dish can be eaten for dinner, lunch, breakfast and afternoon snack. It is better not to store such pancakes in the refrigerator for a long time, but to eat them immediately while they are hot. Zucchini contains a lot of useful ingredients and vitamins, so you should eat it at least once a week in the summer.

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Often women have the question “What can I eat to lose weight?” There is an answer - this. I don’t know for sure whether you can lose weight from this dish, but I’m sure that you won’t gain extra pounds from it. The recipe, as always, is very simple. In addition, if in this recipe you replace corn starch with regular flour, then you will get simple very tasty zucchini pancakes. Friends, those who read this recipe to the end will know what to use and how to properly eat zucchini pancakes with dill.

The most delicious zucchini pancakes.

Ingredients: 1 medium sized zucchini, 3 eggs, 3 tbsp. l. corn starch or oat bran or flour, salt, pepper, fresh dill.

Step 1. Cut the zucchini or even pumpkin (in the picture) and remove seeds if necessary.

Step 2. Grate or chop using a blender.

Step 3. Beat eggs with pepper and salt in a separate bowl.

Step 4. Add beaten eggs and finely chopped dill to the zucchini. Mix.

Step 5. Add starch (bran) or flour to the zucchini and mix again. By the way, if you are preparing zucchini pancakes according to Dukan, then you can mix starch and bran. For example, you can take 1 tablespoon of starch and 2 tablespoons of oat bran or vice versa. Or you can mix them in a 1:1 ratio.

Step 6. Lightly grease the pan vegetable oil. Fry the pancakes, as usual, on both sides. If you are not on a diet, then use more vegetable oil.

And now the most interesting part and only for those who are not on a diet. Zucchini pancakes with dill must be served with soft curd cheese and red fish, preferably trout. The combination is simply enchanting.

On the eve of summer, the issue of losing weight is especially acute, and therefore many ladies and gentlemen become adherents of a diet. Recently, there has been a trend towards using a protein-vegetable menu, due to its effectiveness, and today our recipes are devoted to how to cook Dukan zucchini. We chose Dukan dishes for the simple reason that such treats are suitable for any other diet, due to their carbohydrate-free and low calorie content.

Anyone who is familiar first-hand with the Dukan diet-nutrition system knows how pleasant it is after the “Attack” with its strict restrictions to move on to the “Cruise” stage, which is more extensive in gastronomic terms.

Now you can introduce vegetables into your diet according to the proposed list. Zucchini is the best choice on the Dukan diet. In addition to their simply amazing vitamin and mineral composition, these fruits are included in the recipes of many delicious dietary dishes. And we suggest you familiarize yourself with some of them.

First courses of zucchini according to Dukan

Soup must be present in the diet, and even more so in the diet menu. Zucchini Dukan soups are simply a super low-calorie and low-carbohydrate find for any diet.

Option 1: cream of squash soup with cauliflower

Ingredients

Patisson or zucchini -0.5 kg;
Cauliflower – 0.5 kg;
Carrots – 2 pcs.;
Turnip onion – 2 pcs.;
Table salt – 5 g;
Black pepper powder – 2 g;
Refined sunflower oil – 30-40 ml;
Boiled eggs – 3 pcs.;
Philadelphia curd cheese 3% - 2-3 tbsp;
Curly parsley – 4 sprigs;

Making Dukan squash soup

We clean and chop the vegetables: onion into half rings, zucchini into cubes, three carrots on a grater, divide the cabbage into small inflorescences.
Pour oil into a small cauldron, and as soon as it starts to sizzle, add the onion. After frying the sliced onion until golden brown, add carrots to it and also fry until crusty.
Next we put the zucchini and cabbage into the container. Salt everything, mix, season with pepper and fill with water so that the water is equal to the level of the vegetables.
At medium temperature, cook the soup for 20 minutes, and then transfer the boiled vegetables into a blender using a slotted spoon and grind everything into porridge, add cheese, 1/3 of the broth and mix again.

Pour the soup into bowls and add 1-2 slices of quartered eggs and a sprig of parsley to each serving.

Option 2: soup with zucchini, shirataki and meatballs

Ingredients

Young zucchini – 2 pcs.;
Bell pepper – 1 fruit;
Carrots – 0.2 kg;
Onion - 2 onions;
Garlic cloves – 3 pcs.;
Fresh tomatoes – 3 pcs.;
Tomato paste without sugar – 1 tbsp;
Ground turkey – ½ kg;
Selected egg - 1 pc.;
Salt – 2 tsp;
Ground black pepper – 1 tsp;
Bay leaf – 1 leaf;
Any greens – 100 g;
Shirataki spaghetti – 80 g;

Making spaghetti soup

From finely chopped onions, garlic and carrots cut into ¼ circles, fry with a minimum of oil, then add diced tomato to the container and tomato paste. Simmer the soup dressing under the lid for 5 minutes and turn off.
In a cauldron with a small amount of oil, fry the peppers and zucchini cut into strips and pour in 4 cups of boiling water. Cook the soup for 15 minutes, and then add dressing, salt (1 tsp), pepper (½ tsp), bay, shirataki spaghetti and continue cooking.
For the meatballs, mix the minced meat with the egg, season with salt (½ tsp) and pepper (½ tsp) and form dense meatballs, which we carefully lower into the soup, reduce the heat to low and simmer the first dish for another 15 minutes.

Serve the soup with finely chopped herbs.

Option 3: creamy fish soup with zucchini

One zucchini (250 g), peeled, grated on a medium grater, pour 1-2 tbsp. water (depending on how thick the soup you want) and cook until the vegetable is ready over low heat.
Then add 100 g of Philadelphia cheese 3% to the pan and dissolve it, stirring constantly.
Take 200-250 g of smoked salmon, chop it finely and also add it to the zucchini. Taste the soup for salt and add more salt if desired. After 5 minutes the first dish is ready.

For of this soup You can also take any fresh red fish or mackerel, as well as herbs and spices to taste.

Zucchini in the oven according to Dukan

For a complete lunch, you definitely need to prepare a hot dish for the main course. We offer three win-win options for protein-vegetable days.

Dukan Stuffed Zucchini

Ingredients

Minced chicken - 0.5 kg;
Low-fat curd mass – 0.2 kg;
Zucchini – 4 pcs. or 1 kg;
Green sauce “Salsa Verde” - 220 ml;
Sea salt - to taste;

Preparation

Wash the zucchini, but leave the skin untouched. We cut each zucchini in half lengthwise and carefully cut out the inside with a spoon, leaving about 7 mm of pulp on the peel.
Mix the minced meat with cottage cheese and finely chopped zucchini pulp. Salt the filling to taste, then mix it with salsa verde sauce.

We fill the “boats” with the prepared mixture and bake them in the oven for half an hour at 220 o C

Note

You can make your own salsa verde sauce for stuffed zucchini at home.
To do this, load the following into a blender cup:

60 g parsley,
35 g mint,
10 g basil leaves,
5-6 pickled cucumbers,
4 garlic cloves,
olive oil 10 tbsp,
black pepper powder (1 tsp),
sweet mustard (10-15 g).

Beat all ingredients until smooth, but not puree.

Zucchini cutlets with veal

Dukan squash and meat cutlets are an excellent addition to rice or shirataki pasta.

Ingredients

Zucchini – 0.2 kg;
Onion – ½ head;
Minced veal – 80 g;
Corn starch – 30 g;
Egg – 1 pc.;
Salt – ½ tsp;
Spices - to taste;

Cooking cutlets according to Dukan

Grate the zucchini, squeeze out the excess liquid, and then mix the vegetable mixture with the minced meat.
Chop the onion very finely and mix it into the cutlet mass, to which we also add salt, starch, spices and an egg. Mix into a uniform mass.
We form the resulting mixture into balls and place them on a baking sheet on parchment paper. Bake the cutlets in the oven for 30 minutes at 185 o C.

Dukan baked zucchini

This stew can be added to Dukan diet recipes, starting from the second stage.

Ingredients

Chicken breast fillet – ½ kg;
Young zucchini - 250 g;
Purple onion - 2 large onions;
Carrot – 1 root vegetable;
Bulgarian pepper of different colors – 3 pcs.;
Chicken broth – 1 tbsp.;
Coarse or sea salt - ½ tbsp.;
Fresh tomatoes – 1-2 fruits;
Pepper mixture (spice) – 1-½ tsp;
Any greens – 100 g;
Garlic – 2 cloves;

All components: cut both meat and vegetables into cubes.
Now pour a little oil into a heated frying pan and fry the onion, then add the chicken and carrots. Fry for a short time, literally 10 minutes. Don't forget to salt the roast.
Place the roast in ceramic pots, then add the zucchini, bell pepper and finally the tomatoes, season everything with spices, also add a little more salt, fill ½ container with broth or water. We close the pots with lids and put everything in the oven.
Our diet stew will be baked for 1 hour at 190 o C.

In the meantime, let's prepare the aroma mixture for our stew: mix finely chopped herbs with crushed garlic and, after cooking the stew, add it to the pots.

Dukan zucchini in a slow cooker

With the advent of the multicooker diet recipes They just expanded their arsenal. And what is especially important, in this intellectual kitchen utensils dishes are prepared with maximum preservation of healthy inclusions.

Dukan Zucchini Casserole

This casserole will appeal even to those who do not adhere to the Dukan protein-vegetable diet. Even children who find it difficult to feed vegetables will appreciate the most delicious, healthy and simple treat.

Ingredients

Chicken breast – 0.4 kg;
Squash or zucchini pulp – 0.2 kg;
Selected chicken egg – 2 pcs.;
Oat bran – 30 g;
Kefir (yogurt) – 40 g;
Tomatoes – 300-400 g;
Low-fat cheese – 35-45 g;
Dried fenugreek herb - optional;
Salt - 2/3 tsp.

Preparation

Grind the squash pulp coarsely, and soak the bran in kefir for 10 minutes.
After the specified time, combine the twisted chicken fillet with zucchini, soaked bran, eggs, salt and spices in a common bowl.
Knead the homogeneous minced meat and distribute it over the entire surface of the bottom of the multicooker bowl. Don’t forget to grease the bowl first.
Then spread the tomato cut into thin circles in an even layer over the meat and vegetable mass and cover everything on top with thin slices of cheese.

The casserole should be cooked for an hour in the “baking” mode. Remove the finished dish after it has cooled slightly.

Lasagna according to Dukan

Boil in salted water until tender chicken breast or turkey fillet (0.45 kg) cut into small slices.
In a separate cup, mix ½ tbsp. kefir 1% with low-fat cottage cheese (120-150 g) and finely chopped dill until sour cream.
Now we take 2 peeled young zucchini, 2 fresh tomatoes and 1 large bell pepper, with the seed core removed, and cut them into thin circles and rings.
We also need low-fat hard cheese (30 g), which should be finely ground.
Place the lasagna:
- place a layer of salted zucchini circles on the bottom of the oiled multi-cooker bowl,
- then pepper,
- curd mass,
- meat filling,
- and then tomatoes and cheese.

We add a little salt to each layer so that the resulting lasagne is not overly salty or, on the contrary, bland. We set the “Baking” program, the timer for 80 minutes and wait for the lasagna to finish cooking.

Fried zucchini according to Dukan

Take a small young zucchini (1 piece), wash and cut into 5 mm thick slices, then add salt and fry in oil (35 ml) until tender.
Place the fried zucchini on a napkin to remove excess absorbed oil.
Let's prepare the filling. Beat 120 g of curd mass 1% with a mixer until smooth, add some salt, mix with 1 clove of garlic, passed through a garlic press and half a bunch of dill.
Cut cherry tomatoes (2 pcs.) into three slices each, so that you end up with 6 slices.
Coat the zucchini plates with curd mixture, place a slice of tomato along the edge and roll the zucchini into a roll.

Zucchini with garlic according to Dukan

We clean young thin zucchini (0.3 kg), cut into circles, then add salt to taste and fry until golden brown.
For dressing, mix crushed garlic (3 cloves), salt (¼ tsp), 1 tsp. 9% vinegar, 35 ml olive oil and 2 tbsp. finely chopped dill.

Mix the fried zucchini with the marinade and leave for 120 minutes. Serve as a cold appetizer.

Zucchini pancakes according to Dukan

What would lunch be without a traditional dessert? Not a gram of flour or other prohibited foods. As part of the Dukan diet, you can make simply incomparable, most delicious classic pancakes from zucchini.

Light Dukan pancakes

Coarsely grate the zucchini (0.5 kg), peeled and removed from the skin and large seeds, lightly squeeze out the excess juice and mix the vegetable with 1 egg, salt and pepper to taste and also add 1 tbsp. corn starch.
Knead the dough into a homogeneous mixture and fry the pancakes in an oiled cast iron or Teflon frying pan over low heat.

This dessert can be served with either cottage cheese or low-fat sour cream.

Zucchini Dukan pancakes with cheese

Ingredients:

Small zucchini – 1 piece;
Oat bran – 2 tbsp;
Low-fat cheese (hard variety) – 50 g;
Chicken eggs – 1 egg;
Salt - a pinch;

Preparation

Grind the squash pulp in a blender and mix with the egg, grated cheese and oat bran ground in a coffee grinder.
Add salt to taste, beat the pancake dough again and fry small flat cakes over high heat.
After this, place the pancakes on parchment paper and place in the oven for 10 minutes at standard temperature (180 o C).

Even on a diet, you can eat right, not forgetting about the first or second course and even dessert. According to Dukan, zucchini has simply unlimited culinary potential, and if you take into account the fact that this vegetable is both healthy and extremely low in calories, then its value increases a hundredfold.