Zucchini Sandwiches: A Delicious and Healthy Dinner Solution
I solved dinner by cooking zucchini this way, and it was a hit at the table – I could hardly believe it!
Indulging in a treat now and then isn’t a sin. In fact, with these zucchini sandwiches, the satisfaction is doubled. This recipe involves two slices of zucchini used as “bread,” filled with ingredients like tomatoes, peppers, onions, carrots, chicken breast, and cheese. This delicious and original recipe offers numerous nutritional benefits.
Zucchini is low in calories and high in water content, making it an excellent choice for those looking to maintain or lose weight. Zucchini, tomatoes, peppers, and carrots are rich in fiber, which aids digestion, helps maintain a feeling of fullness, and can contribute to better weight control.
Ingredients:
- 1 zucchini (courgette)
- 1 chicken breast fillet
- 1 peeled and grated carrot
- 1 diced red onion
- 1 small diced bell pepper
- 7 oz (200g) diced tomatoes
- 5-7 oz (150-200g) grated light cheese (like mozzarella or cheddar)
- 3.5 oz (100g) breadcrumbs
- 3 eggs
- 2 minced garlic cloves
- Extra virgin olive oil
- Herbs of choice
- Salt and pepper to taste
For the sauce:
- 2.5 tablespoons plain yogurt
- 1/2 grated cucumber
- 1 tablespoon light mayonnaise
- 1 tablespoon mustard
- Juice of 1/2 lemon
- Chopped dill to taste
How to make Zucchini Sandwiches:
- Beat the eggs with salt and pepper in a bowl.
- Cut the zucchini lengthwise into 6 slices, about 1/2 inch thick. Salt them and set aside.
- Sauté the diced onion in olive oil, then add grated carrot and soften.
- Add minced garlic, diced bell pepper, and cook until softened.
- Add diced tomatoes, season with salt, pepper, and herbs. Cook for a few minutes and set aside.
- Pat dry the zucchini slices, dip in egg, then breadcrumbs. Place on a lined baking sheet.
- Cut the chicken breast into 3 thin slices, season with salt, pepper, and olive oil.
- Top three zucchini slices with chicken, sautéed vegetables, and cheese. Cover with remaining zucchini slices and sprinkle with remaining cheese.
- Bake in a preheated oven at 350°F (180°C) for 40 minutes.
- For the sauce, mix yogurt, mayonnaise, mustard, grated cucumber, lemon juice, salt, and chopped dill in a bowl.
Serve the zucchini sandwiches with the prepared sauce and enjoy your healthy, delicious meal!
