Let's Enjoy Zucchini!

西葫芦是一种夏季南瓜，可以用多种方式食用. Whether you make it sweet, spicy or savory, it provides a nourishing amount of vitamins A, C and K, plus potassium and other minerals.

One cup of cooked zucchini has just 17 calories. You can eat zucchini raw or cook it in an oven, an air-fryer, a microwave, on the stove or a grill and in a variety of recipes.

在你打算在食谱中使用西葫芦之前，一定要在凉爽的自来水下冲洗.

这份讲义提供了制作和保存西葫芦的技巧和食谱. See the section about squash at www.ag.hzjly.net/fieldtofork for more information.

Key to abbreviations
c. = cup
oz. = ounce
tsp. = teaspoon
Tbsp. = tablespoon
g = gram
mg = milligram

Boats: 洗净南瓜，然后纵向切成两半，挖出种子，做一个“西葫芦船”.在西葫芦上淋上橄榄油，用盐和纸调味. 在400度的温度下烤切好的一面，直到叉子容易插入，大约30到60分钟. Alternately, cook in boiling water. Fill with your favorite stuffing, such as hot dish, 玉米饼肉或馅料，在350华氏度烘烤至加热.

Meatloaf or meatballs: 在肉饼或肉丸中加入磨碎的西葫芦以保持食谱的湿润. 每磅碎肉用一杯西葫芦.

Steamed: Steam zucchini in the microwave. 把南瓜切成一口大小的小块，放在微波炉安全的碗里. Add 1 to 2 tablespoons of water. 把碗盖上盖子，但盖子的一角稍微打开. 用大火煮西葫芦四到五分钟，直到变软.

Sauteed: Enhance the flavor of zucchini by sautéing on a stovetop. 把西葫芦切成一口大小，或者用刀或蔬菜削皮器把西葫芦切成细条，做成“zzoodles”(西葫芦面条), or using a “vegetable spiralizer.接下来，把西葫芦和1到2茶匙橄榄油混合在平底锅里，用中火煮. The zucchini should be tender and lightly brown. Season to taste.

Grilled: 在烤架上烤西葫芦，把它切成半英寸厚的片. 放入碗中，然后加入少量橄榄油并撒上调味料. 把西葫芦放在烤盘上或用铝箔包起来. 如果你想要烤的痕迹，把西葫芦纵向切开，放在格栅上. 用中低火烤西葫芦每面三到四分钟.

Chips: For a crunchy texture, consider using an air-fryer. An air-fryer commonly is used to create “zucchini chips.” Start by thinly slicing the zucchini, 然后用纸巾拍干，除去多余的水分. 接下来，在西葫芦上淋上橄榄油、盐和胡椒粉. 把西葫芦片放在空气炸锅的篮子里. Cook at 350 degrees for eight minutes. 烹饪时间可能会有所不同，这取决于西葫芦片的厚度.

Try the blossoms. 西葫芦花可以加到汤、沙拉、墨西哥玉米饼和许多其他食物中. If you eat the blossoms, they won’t
form more zucchini!

1 tsp. olive oil or canola oil
1 c. chopped onion
4 small (6-inch) zucchini, thinly sliced
2 medium tomatoes, chopped
Freshly ground pepper
Grated parmesan cheese (optional)

In a large, nonstick skillet, heat oil over medium heat; add onions and cook, stirring until softened. Add zucchini and cook for two minutes. 加入西红柿，煮三到五分钟，或者直到西葫芦变脆. 用胡椒粉调味，如果你愿意，还可以加一点帕尔马干酪.

Makes four servings. 每份(1杯)含有70卡路里，2克脂肪，3克蛋白质，12克碳水化合物和15毫克钠.

24 zucchini strips (about 2 zucchini)
2 tsp. olive oil
2 tsp. minced garlic
2 c. fresh chopped spinach
1 c. ricotta cheese, part skim
2 Tbsp. fresh basil, finely sliced
Pepper to taste
1 c. spaghetti sauce
½ c. shredded mozzarella cheese

用蔬菜削皮器把西葫芦削成宽条. 两层垂直和两层水平，使一个十字. Repeat with remaining strips. Over medium heat, sauté garlic and olive oil. Add spinach and sauté until wilted. Remove from heat and allow to cool. 在一个大碗里，把菠菜、大蒜、乳清干酪、罗勒和胡椒粉混合. Using a spoon, 舀一汤匙混合物，放在每个西葫芦条的中间. Fold each side to seal in the ricotta mixture, 然后把西葫芦翻过来，让接缝面朝下. 在一个烤盘里，倒入番茄酱，然后用抹刀抹匀. 把西葫芦卷均匀地放在酱汁上，然后在上面放上马苏里拉奶酪. Bake for 15 to 20 minutes at 425 F.

Makes four servings. Each serving has 190 calories, 11 g fat, 13 g protein, 12 g carbohydrate, 1 g fiber and 440 mg sodium.

3¼ c. all-purpose flour
1½ tsp. salt
1 tsp. ground nutmeg
2 tsp. baking soda
1 tsp. ground cinnamon
3 c. sugar
1 c. vegetable oil
4 eggs, beaten
1/3 c. water
2 c. grated zucchini
1 tsp. lemon juice
1 c. chopped pecans or walnuts (optional)

Preheat oven to 350 F. 在一个大碗里，混合面粉，盐，肉豆蔻，小苏打，肉桂和糖. 在另一个碗里，混合油，鸡蛋，水，西葫芦和柠檬汁. Mix wet ingredients into dry and add nuts. 在两个标准的烤盘里，喷上不粘喷雾剂，烤一个小时.

Makes two loaves of bread (24 servings). With nuts, each serving has 270 calories, 12 g fat, 3 g protein, 38 g carbohydrate, 1 g fiber and 260 mg sodium.

1/3 c. butter, softened
1¼ c. sugar
2 eggs
½ c. buttermilk
1/3 c. unsweetened applesauce
2 oz. semisweet chocolate, melted
1 tsp. vanilla extract
2¼ c. all-purpose flour
1½ tsp. baking powder
1 tsp. salt
¼ tsp. baking soda
2 c. shredded zucchini
2 tsp. confectioners sugar

在一个大碗里，将黄油和糖打至易碎，大约两分钟. Add eggs; mix well. 加入酪乳、苹果酱、巧克力和香草. Combine the flour, baking powder, salt and baking soda; beat into butter mixture just until moistened. Stir in zucchini. 转移到涂有烹饪喷雾的13 × 9英寸烤盘上. 在350华氏度的温度下烤30到35分钟，或者直到插在中心附近的牙签出来时是干净的. Cool on a wire rack. 小贴士:将糖粉放入摇壶或筛子中，在甜点上撒上糖.

Makes 18 servings. 每份含有172卡路里，5克脂肪，3克蛋白质，29克碳水化合物，1克纤维和223毫克钠.

2 medium zucchini
Salt and pepper to taste
¼ c. pizza sauce
½ c. shredded part-skim mozzarella
¼ c. mini pepperonis
Sprinkle of Italian seasoning, optional

Preheat oven to 400 degrees F. Cut zucchini into ¼-inch-thick rounds. 在西葫芦圆的两面喷上不粘锅喷雾，放在烤盘上. Sprinkle zucchini with salt and pepper to taste. Roast zucchini rounds for five minutes on each side. 在每个圆饼上撒上少量披萨酱，撒上奶酪和意大利辣香肠片. 再烤五分钟或直到奶酪融化，注意不要烧焦. Sprinkle with Italian seasoning and serve.

Makes six servings. 每份含有90卡路里，5克脂肪，5克蛋白质，5克碳水化合物，1克纤维和250毫克钠.

洗净西葫芦，然后磨碎或切片，带皮或不带皮. Freeze zucchini by slicing or grating; blanch (scald) in boiling water for one minute if grated or three minutes if sliced; drain thoroughly, then package in freezer containers. Label with contents and date. 记得在加入你最喜欢的食谱之前把它沥干.