Chopped chicken cutlets with zucchini are perfect for a light snack and diet menu. But here, too, the calorie content is affected by the method of heat treatment, the selected part of the carcass and additional ingredients. We will not only provide step-by-step instructions, but also advise on design. Let's look at the suggested healthy dish recipes together and prepare a delicious lunch for the whole family.
How to choose the right zucchini for chicken cutlets
The following rules should be used when purchasing zucchini for preparing any dishes. If you approach this issue responsibly, then the chicken cutlets you prepare will only benefit you and your loved ones.
- It is best to use young zucchini, small in size, for preparing chicken cutlets. Such vegetables contain more nutrients and are lower in calories. A proper zucchini should be firm, dense and elastic. This indicates that the fruit is properly ripe and is best suited for consumption.
- The zucchini peel should be smooth, slightly shiny, but not glossy. If the surface of the zucchini is very shiny and there are yellow spots on the surface or the tail is dry, refuse to buy it. Most likely, these zucchini are loaded with nitrates and have been treated with pesticides.
- The tail of a quality zucchini should be fresh, moist and green.
- When purchasing, pay attention to the appearance of the zucchini. If its tail is cut off or torn off, you should not take such a zucchini. In this place, various pathogenic microorganisms can most easily penetrate into the fetus.
- The surface of the zucchini should be smooth, regular in shape, without signs of wear, cracks, ulcers or flaws. The presence of ulcers on the surface indicates that the zucchini is infected with anthracnose. Anthracnose or powdery mildew is a fungal plant disease that makes the vegetable dangerous to eat. The fungus develops in the pulp, but it may remain white. Signs of the disease are clearly visible on the skin of the zucchini.
Tip: To protect yourself from zucchini with a high amount of nitrates, before cooking, you need to place them in boiling salted water and boil for 1-2 minutes. There is a second way to reduce the amount of nitrates by 2 times. To do this, you just need to put the zucchini in the refrigerator for several days (3-4 days).
Now, following the above tips, you can choose a high-quality, truly healthy fruit and prepare delicious chicken cutlets with zucchini or equally delicious chicken cutlets with carrots.
Delicious chicken cutlets with zucchini and herbs
This recipe for minced chicken cutlets with zucchini and herbs is an excellent solution for a homemade lunch or dinner. A very economical dish, your loved ones will be satisfied. Cook, taste and enjoy.
Ingredients
- 400 grams of chicken fillet;
- 350 – 400 grams of zucchini;
- 1 chicken egg;
- Dill, parsley and onion to taste;
- 1–2 tablespoons flour;
- Salt pepper.
Preparation
Step 1. Pass the chicken fillet through a meat grinder.
Step 2. Grate the zucchini on a coarse grater. If you are using young zucchini, you do not need to remove the skin. More mature ones need to be peeled.
Step 3. Salt the grated zucchini a little and place in a colander for about 15 minutes. Let the excess moisture drain.
Step 4. Finely chop the green onions, parsley, and dill.
Step 5. Combine the zucchini and minced chicken together. Add chopped herbs and egg. Add spices to taste. To make the minced meat viscosity, add 2 tablespoons of flour and mix.
Step 6. Wet your hands with water. From the resulting mass we form small cutlets. Place them in a heated frying pan with a little oil and fry like regular cutlets.
Recipe with carrots
Carrots go well with all vegetables and add a sweetish flavor to the dish. It adds density and color to the cutlets. After baking or frying, the finished product acquires a beautiful orange-brown color. This is especially true when steaming cutlets when they do not have an outer crust.
What ingredients will you need?
To make the cutlets soft and juicy, it is recommended to add boiled carrots to the recipe. It is boiled in the peel, 1 tsp is added to the water. Sahara.
- minced chicken (or 3 small chicken breasts) – 500 g;
- fresh zucchini – 2 pcs.;
- boiled carrots – 2 pcs.;
- chicken egg 1 pc. into prepared minced meat and 2 pcs., if the minced meat is ground from the breast;
- onion – 1 pc.;
- salt and black pepper to taste.
Step-by-step cooking process
When choosing this recipe, keep in mind that some ingredients require pre-cooking. Therefore, the cooking time increases.
- Boil carrots until tender. Peel and grate on a coarse grater.
- Prepare the zucchini - wash and grate on a coarse grater. Set aside for 20 minutes to release excess moisture.
- Grind the onion in a blender.
- If cutlets are prepared from breast, it must first be passed through a meat grinder.
- Combine and knead all ingredients. Add chicken eggs.
- Add salt and pepper to taste.
- Form cutlets, place them in a steamer bowl or on parchment in the oven.
Rules for serving dishes, decoration
Carrot cutlets served with sour cream. For the children's menu, sour cream is mixed in a blender with herbs. The sauce is a delicate green color and contrasts beautifully with the orange color of the cutlets. It is recommended to use dill or parsley as greens. They have a neutral taste, and to add piquancy and originality, arugula or cilantro is added to the sauce.
Chicken cutlets with zucchini and cottage cheese
Another recipe for minced chicken cutlets with zucchini. Cottage cheese is added to the recipe, which makes the cutlets tastier and more tender. Children will also really like this dish. The process of preparing chicken cutlets is practically no different from the previous recipe. We will use a blender for grinding, but you can also use a regular meat grinder.
Ingredients
- 500 grams of chicken breast;
- One small carrot;
- One onion;
- Small zucchini, 200 grams;
- 1.5 tablespoons of starch;
- One chicken egg;
- Parsley, salt, pepper to taste.
Ad code here
Preparation
Step 1. First of all, using a blender or meat grinder, grind the zucchini.
Step 2. Place it in a colander, add a little salt and leave to drain excess liquid.
Step 3. Using a blender, measure the onions and carrots. Place them in a bowl.
Step 4. We also grind the chicken breast with a blender or pass it through a meat grinder and place it in a bowl with the vegetables.
Step 5. Next, grind the cottage cheese in a blender bowl and place it in a bowl. Add the egg and finely chopped herbs.
Step 6. Add the squeezed zucchini and starch to the bowl. Salt and pepper to taste and mix well.
Step 7. Form chicken cutlets from the resulting mass and fry on both sides in a frying pan with vegetable oil.
Recipe with oatmeal
For the prevention of gastrointestinal diseases and their treatment, the diet menu includes minced meat cutlets with zucchini with the addition of oatmeal. This recipe is well suited for steaming.
What ingredients will you need?
The additional ingredient in the form of oatmeal does not increase the calorie content of the dish and adds protein and fiber to its composition.
- Chicken breast – 350-450 g;
- zucchini (for large fruits) – 1 pc.;
- carrots (pre-boiled – 1 pc.;
- poultry eggs (chicken, duck, medium size) – 1 pc.;
- oatmeal flakes (from the supermarket instant) 3 tbsp;
- salt about 1 tsp;
- garlic if desired.
Step-by-step cooking process
When using recipes, it is recommended to prepare the minced chicken yourself. The easiest way is to grind the chicken breast with a blender or meat grinder.
- Make your own minced meat: peel the skin from the breast slices and grind in a meat grinder. The result will be dense minced meat, without excess liquid and fat.
- Cut out the middle of the zucchini with the seeds and peel off the skin. If the fruits are young and uniform in color, grind them on a coarse grater. Do not chop the vegetable too much, it will give a lot of excess moisture.
- Set aside the zucchini mixture for 20 minutes. After the expiration date, squeeze out the juice with your hands.
- Boil the carrots until tender and grate on a coarse grater.
- Chop the onion.
- Combine all ingredients and add oatmeal to them. They are introduced into the minced meat whole, without chopping.
- Mix the chicken egg into the cutlet mixture.
- Salt the minced meat. Add a clove of garlic (chopped) if desired.
- Form cutlets and carry out heat treatment - bake (25 minutes), fry (10-15 minutes) or steam (15-20 minutes).
Rules for serving dishes, decoration
Diet cutlets are included in treatment menus along with buckwheat porridge. For an everyday diet, they are served with durum wheat pasta and sauce.
Chicken cutlets with zucchini and cheese
You can surprise your family with this unusual recipe for chicken cutlets with zucchini and cheese. The cutlets turn out tender and juicy. And the slice of cheese inside makes them divinely delicious.
Ingredients
- 500 grams of minced chicken;
- 300 grams of zucchini;
- 100 grams of cheese;
- One bell pepper;
- 50 grams of onions;
- One chicken egg;
- 1 teaspoon chicken seasoning;
- 1.5 teaspoons salt.
Preparation
We clean bell peppers from seeds.
Step 1. We pass zucchini, onions and bell peppers through a meat grinder. Add half a teaspoon of salt. Mix. Transfer the mixture into a fine sieve. Leave for 10 minutes, then squeeze out excess liquid.
Step 2. Cut the cheese into small slices, about a centimeter thick.
Step 3. Add the squeezed vegetables to the bowl with the minced chicken. Beat in a chicken egg. Add a teaspoon of chicken seasoning and a level teaspoon of salt.
Step 4. Mix everything. The mass should turn out liquid. We will form the cutlets using a spoon.
Step 5. Heat a frying pan with a small amount of vegetable oil. Scoop up some minced meat with a spoon. Place in a frying pan and form the bottom of the cutlet. Place a piece of cheese on top.
Step 6. Place the minced meat on the cheese again and form a cutlet with a spoon. The cheese should be in the middle.
Step 7. Fry chicken cutlets with zucchini and cheese on both sides until browned.
With rice
The cutlets should keep their shape after cooking. The soft fiber of zucchini is not capable of imparting density to the structure of the dish, so it is advisable to introduce additional ingredients. People involved in sports and fitness are familiar with the recipe for chicken cutlets with rice and zucchini.
What ingredients will you need?
To prepare the recipe you will need a set of products, some of which require preliminary heat treatment.
- minced chicken breast – 300 g;
- zucchini 2 pcs. (medium size 100-130 g);
- medium-sized carrot root – 1 pc.;
- onion - 1 pc.;
- boiled rice – 100 g;
- poultry eggs (chicken, duck, medium size) – 2 pcs.;
- salt, pepper mixture and garlic.
Step-by-step cooking process
Boiled white rice has a low calorie content (116 kcal per 100 g of product) and contains a set of useful microelements and B vitamins. It is added to the recipe without additional grinding after cooking.
- Chicken breast portions must be ground in a meat grinder.
- Grind the zucchini on a coarse grater along with the peel and let the liquid drain for 25 minutes.
- Grind carrots and onions in a blender.
- First boil the rice in salted water and cool.
- Combine all parts of the recipe together and add 2 eggs. Knead the mixture until smooth.
- Add salt and add your favorite spices and dry herbs.
- If desired, you can add chopped garlic to the recipe.
- Form cutlets by placing them on a baking sheet from the oven (baking cutlets is preferable for this recipe). Cook at 180°C for about 30 minutes.
Rules for serving dishes, decoration
Cutlets are served hot. They are also baked under a piece of cheese, and before serving, sprinkled (on hot dishes) with dill. This recipe, as a rule, is not offered with porridge. For a side dish, stewed vegetables are preferable - cabbage, eggplant with tomatoes.
Chicken cutlets with zucchini in the oven
Recipe for cooking chicken cutlets with zucchini in the oven. You can cook these cutlets for any occasion. Try everything very simply, you will like it.
Ingredients
- 300 grams of minced chicken;
- 500 grams of zucchini;
- 150 grams of carrots;
- 1 medium sized onion;
- 1 chicken egg;
- Salt and pepper to taste.
Preparation:
Step 1. Grate the zucchini, onions and carrots on a coarse grater.
Step 2. Add minced chicken and egg to the vegetables. Salt, pepper to taste and mix.
Step 3. Form cutlets from the resulting mass. To prevent the minced meat from sticking to your hands, wet your hands with water. Place chicken cutlets with cards on a baking sheet previously lined with foil.
Step 4. Place the baking sheet with the cutlets in a preheated oven to a temperature of 180 degrees. Cook for 20-40 minutes.
Cooking time depends on the size of the chicken cutlets.
Dietary steamed chicken breast cutlets
Preparing dietary dishes is a real challenge for many housewives, but with a little imagination, you can please your family with healthy and tasty food.
Ingredients:
- 0.5 kilograms of minced chicken;
- 1 zucchini;
- salt;
- eggs – 2 pieces.
Cooking time: 30 minutes.
Calorie content per 100 grams: 78 kcal.
To prepare dietary chicken cutlets with zucchini, it is best to use a double boiler, in which everything cooks evenly and quickly.
- Wash the zucchini, grate it on a grater with small holes, drain off the excess liquid;
- Add minced meat, egg, a little salt to the vegetable mass, mix;
- Form cutlets with wet hands and place them in a steamer;
- Steam for 25 minutes.
It is best to serve steamed cutlets with low-fat kefir or yogurt.
Juicy chicken cutlets with zucchini
A very simple recipe for minced chicken cutlets with zucchini. Everything is prepared from publicly available products. These juicy chicken cutlets can be cooked every day.
Ingredients
- 550 grams of minced chicken;
- 300 grams of zucchini;
- 100 grams of onion;
- Yes, a slice of loaf;
- Salt, pepper to taste;
- Water and milk;
- 100 grams of breadcrumbs.
Useful tips
Chicken cutlets with the addition of zucchini are not only tasty, but also healthy. However, if you categorically do not accept zucchini in a dish such as cutlets, then you can do without vegetable additives.
- Chicken cutlets in the oven - or steamed can be considered dietary. You can also use a wonderful recipe for chopped chicken cutlets made from breasts or fillets, or a recipe for chicken breast cutlets (minced meat). And I would also like to recommend a very original recipe—Albanian chicken cutlets—.
But in fact, the presence of zucchini in chicken cutlets does not impart the taste of this vegetable at all, but simply changes the taste of chicken, making it more tender, more aromatic and softer.
Try making these cutlets and share your impressions. I am sure you will be delighted with the ease of preparation and the great taste of chicken cutlets with the addition of zucchini.
