Zucchini - creamy
Preparation time:
Makes: 4 cups
Recipe highlights Serves: 4
- Good source of folate
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Gluten free
- Egg free
- Nut free
- High energy
- Easy to swallow
- Low salt
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Ingredients
- 750 g zucchini
1/2 tablespoon olive oil
1/2 cup low fat natural yoghurt
pinch salt
Cooking method
-
1. Pre-heat oven to 180°C.
2. Wash and top and tail zucchini’s. Cut lengthwise into approximately 5 cm thick strips.
3. Place zucchini in a shallow oven tray. Pour over oil, covering well. Add salt and mix.
4. Cook for 20 minutes or until very soft.
5. Add yoghurt, blend together until desired consistency. Serve immediately.
Notes: Sprinkle 1 tablespoon of caraway seeds over zucchini before baking, if desired.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 222.28g | 100.00g |
| Energy (kJ) | 286.13kJ | 128.73kJ |
| Protein (g) | 4.17g | 1.87g |
| Total fat (g) | 2.90g | 1.31g |
| - Saturated fat (g) | 0.35g | 0.16g |
| - Polyunsaturated fat (g) | 0.21g | 0.09g |
| - Monounsaturated fat (g) | 1.68g | 0.76g |
| Cholesterol (mg) | 1.63mg | 0.73mg |
| Carbohydrate-available (g) | 4.89g | 2.20g |
| CarbohydrateSE (g) | 4.89g | 2.20g |
| - Sugars (g) | 4.89g | 2.20g |
| Water (g) | 204.57g | 92.03g |
| Dietary fibre (g) | 3.00g | 1.35g |
| Thiamin (mg) | 0.07mg | 0.03mg |
| Riboflavin (mg) | 0.21mg | 0.09mg |
| Niacin (mg) | 1.16mg | 0.52mg |
| Niacin equivalents (mg) | 1.92mg | 0.86mg |
| Vitamin C (mg) | 45.00mg | 20.25mg |
| Total folate (ug) | 93.65ug | 42.13ug |
| Total vitamin A equivalents (ug) | 103.17ug | 46.42ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 619.05ug | 278.50ug |
| Sodium (mg) | 24.63mg | 11.08mg |
| Potassium (mg) | 393.88mg | 177.20mg |
| Magnesium (mg) | 33.98mg | 15.29mg |
| Calcium (mg) | 102.00mg | 45.89mg |
| Phosphorus (mg) | 113.65mg | 51.13mg |
| Iron (mg) | 1.16mg | 0.52mg |
| Zinc (mg) | 0.95mg | 0.43mg |
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Source: Recipe developed and tested by Consumer Science students studying Community Nutrition at RMIT University, 2003
This recipe was orginally published as:
Creamy zucchini
Recipe publication date on: 10/02/2003
Last reviewed on: 22/08/2014
