Basic Healthy Recipe

Zucchini with Lemon Sauce and Feta

5
Average: 5 (6 votes)
(6 votes)
Zucchini with Lemon Sauce and Feta

Zucchini with Lemon Sauce and Feta - Lemon peel gives the sauce a deliciously fresh and aromatic note. Photo: Marieke Dammann

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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
188
calories
Calories

Healthy, because

Even smarter

Nutritional values

Feta packs this sauce with protein and calcium, while the zucchini is rich in potassium, which helps keep the body's fluids at an optimal level. 

Serve this sauce with whole wheat pasta for added fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie188 cal.(9 %)
Protein9 g(9 %)
Fat12 g(10 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage2.1 g(7 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.4 μg(2 %)
Vitamin E1.1 mg(9 %)
Vitamin K14.3 μg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.2 mg(14 %)
Folate27 μg(9 %)
Pantothenic acid0.3 mg(5 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C41 mg(43 %)
Potassium467 mg(12 %)
Calcium152 mg(15 %)
Magnesium45 mg(15 %)
Iron1.8 mg(12 %)
Iodine25 μg(13 %)
Zinc0.9 mg(11 %)
Saturated fatty acids7.4 g
Uric acid40 mg
Cholesterol31 mg
Complete sugar6 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 shallot (clove)
1 garlic clove (clove)
2 Zucchini
1 lemon
1 Tbsp olive oil
7 ozs Heavy cream
1 potato
salt (kosher)
black pepper (freshly ground)
¼ tsp thyme (dried)
3 ½ ozs Feta (45 % fat)
How healthy are the main ingredients?
Fetaolive oilthymeshallotgarlic cloveZucchini

Preparation steps

1.

Peel and chop the shallot and garlic. Clean, wash and chop the zucchini into small cubes. Rinse lemon hot, rub dry, grate peel and squeeze juice.

2.

Heat olive oil in a pot. Sauté the shallot and garlic for 3 minutes at medium heat. Add diced zucchini and sauté for 5 minutes. Peel, wash and grate the potatoes and add them to the pot together with the cream. Simmer for 5 minutes at low heat.

3.

Season the sauce with salt, pepper, thyme, lemon juice and zest. Crumble the feta cheese and stir into the zucchini and lemon sauce.