The humble zucchini, known and loved by many. Whether spiralized into noodles, sliced and sautéed, roasted or added to your favourite dish, it is a great all-around vegetable to add to any meal. Our Marinated Pan Grilled Zucchini with Basil and Garlic is a delicious accompaniment to any meal.
A fail-proof recipe, it takes no time at all to make, its packed with flavour and is a simple compliment to any meal.
Just a handful of ingredients are needed, typically ingredients we all have in our kitchens. A splash of red vinegar, fresh crushed garlic, and aromatic sweet basil.
The zucchini is sliced diagonally, about three slices per zucchini - so chunky. They are cooked in a griddle pan to give those beautiful lines.
Once all your slices are cooked (be sure not to overcook, they can have a slight crunch - "al dente", you don't want to cook out all the goodness.)
Add your cooked zucchini slices to the vinaigrette dressing to let it absorb all those yummy juices.
Then let it sit for a minimum of an hour to marinate, before serving with fresh shredded basil.
Why Should I Eat Zucchini?
You have probably noticed, we use Zucchini in our recipes a lot, and for good reason. Zucchini or Courgette is considered a summer squash and is a member of the gourd family. By botanical terms, zucchini is actually a fruit, but just like tomatoes and avocados, it’s most often thought of like a vegetable.
When shopping for zucchini, always pick the ones darker in colour as they are considered to be higher in nutrients.
What Nutrients are Found in Zucchini?
Zucchini is naturally fat-free. It contains a high water and fibre content, as mentioned in our 27 High Fibre Low Carb Foods Article. This makes it an ideal food for anyone following a ketogenic or low carb diet.
It also contains notable amounts of vitamins B6, riboflavin, folate, C, and K, as well as minerals, like potassium and manganese.
Zucchini is also rich in antioxidant and anti-inflammatory phytonutrients, making them a nutrient-dense food.
Let's take a look at some reasons why we should get more Courgette
- Improves Digestion - All the more reason to love zucchini, it aids in gut health. Zucchini has the ability to reduce the incidence of constipation and other digestive issues. Because of the high water, fibre and electrolyte content it is ideal for good digestive function.
- Energy Boosting - Being rich in B-vitamins means that zucchini can help boost energy production in the body. This results in reduced feelings of fatigue and a happier mood. B-vitamins are also known for their ability to aid in brain functions including cognition.
- Aids in Weight Loss - As mentioned in our above info, Zucchini is low in calories, carbs, while being high in water content and fibre this means it is an ideal food for anyone who wishes to reduce weight.
- Anti-inflammatory - Zucchini as some amazing anti-inflammatory properties, this is because it contains vitamins A and C, glutathione peroxidase, and superoxide dismutase. Mostly these components are found in the skin, this is why it is recommended to consume the skin too. Be sure to wash thoroughly before or soak in some salted water. By frequently eating zucchini you will be reducing inflammation in the body, which in turn boosts our immune system and will help protect your body in fighting disease.
How to buy Zucchini?
- When you buy zucchini, ensure that it is young and sweet in taste.
- Also, check if the one you are buying is sleek, smooth, and firm and has bright dark green colour skin.
- Try not to keep this fruit stored for more than 3 days, since it can get damaged in overly cold temperatures. If damaged, you will notice hollow pits in the skin surface of the fruit.
By making zucchini a regular part of your diet you will be boosting your health and well-being and your gut will thrive. It is one of the best choices you can make when picking foods to add to your diet.
With all that being said, here is our recipe for Marinated Pan Grilled Zucchini.
5 tablespoons extra-virgin olive oil
500g small zucchini, trimmed and cut into 3’s
Himalayan salt and pepper, to taste
1 garlic clove, crushed
1 tablespoon red wine vinegar
A small handful fresh basil leaves, sliced
- Working in batches as needed, heat 2 tablespoons of olive oil in a heavy base griddle pan over medium-high heat. Arrange the zucchini cut side down in one layer in the hot skillet and cook until browned, about 3 minutes.
- Use a fork or tongs to turn the zucchini over, then cook them until tender, about 2 minutes, reducing the heat if the zucchini get too dark.
- Transfer the zucchini to a shallow dish and sprinkle with salt.
- Whisk together the garlic, vinegar, and remaining 3 tablespoons of olive oil in a small bowl. Season with salt and pepper.
- Pour the vinaigrette over the zucchini and add the basil. Gently toss everything together and adjust the seasonings.
- Let the zucchini marinate at room temperature for about 1 hour before serving. Alternately, let marinate longer in the refrigerator.
Keywords: Marinated Zucchini