Zucchini Ribbon Salad: A Fresh and Healthy Delight

Zucchini, often considered a humble vegetable, takes center stage in this refreshing and visually appealing Zucchini Ribbon Salad. With delicate, paper-thin zucchini slices and a burst of vibrant flavors, this salad is a true celebration of summer's bounty. Beyond its delectable taste, it offers a range of health benefits. In this exploration, we'll uncover the recipe for this delightful salad, including the amount of each ingredient used, and delve into the calorific values of the materials included.

The Recipe

Ingredients:

Zucchini: Two medium-sized zucchinis make approximately 4 servings. (About 400 grams)
Cherry Tomatoes: A cup of cherry tomatoes, halved for a burst of color and flavor. (About 150 grams)
Fresh Basil Leaves: A handful of fresh basil leaves, torn into smaller pieces.
Extra Virgin Olive Oil: Two tablespoons of premium extra virgin olive oil.
Lemon Juice: Freshly squeezed juice from one lemon. (About 30 milliliters)
Garlic Cloves: Two garlic cloves, minced.
Salt and Pepper: To taste.
Parmesan Cheese: Shaved Parmesan cheese for garnish (optional). (Amount varies, typically 10-20 grams)

Instructions:

Prepare the Zucchini: Wash and trim the ends of the zucchinis. Using a vegetable peeler, create long, thin ribbons by running the peeler along the length of the zucchinis. Continue until you reach the seeds at the core, then rotate to another side. Repeat until most of the zucchini is in ribbons.
Blanch the Zucchini: Bring a pot of salted water to a boil. Prepare a bowl of ice water. Blanch the zucchini ribbons in the boiling water for about 30 seconds to 1 minute until they are slightly tender but still crisp. Quickly transfer them to the ice water to stop the cooking process. Drain and pat dry with paper towels.
Make the Dressing: In a small bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, salt, and pepper.
Assemble the Salad: In a large serving bowl, combine the blanched zucchini ribbons, halved cherry tomatoes, and torn basil leaves.
Add the Dressing: Drizzle the dressing over the salad and gently toss to coat all the ingredients evenly.
Garnish and Serve: If desired, garnish with shaved Parmesan cheese. Serve immediately.

Calorific Values

For those interested in the nutritional aspect of this refreshing salad, here's an approximate breakdown of the calorific values for a standard serving:

Zucchini (400 grams): Approximately 72 calories
Cherry Tomatoes (150 grams): Roughly 27 calories
Fresh Basil Leaves: About 1 calorie
Extra Virgin Olive Oil (30 milliliters): Around 240 calories
Lemon Juice (30 milliliters): About 4 calories
Garlic Cloves: Approximately 8 calories
Salt and Pepper: Negligible calories
Parmesan Cheese (10-20 grams, if used): Roughly 42-84 calories

In total, a standard serving of Zucchini Ribbon Salad, without Parmesan cheese, is estimated to contain approximately 352-392 calories. Adding Parmesan cheese will increase the calorie count.

Health Benefits

Low in Calories: Zucchini is naturally low in calories, making this salad a great choice for those watching their calorie intake.
Rich in Nutrients: Zucchini is a good source of vitamins C and K, as well as dietary fiber. It also provides important minerals like potassium and manganese.
Hydration: Zucchini has a high water content, contributing to hydration, especially during hot summer months.
Antioxidants: Cherry tomatoes and basil provide antioxidants, such as lycopene and flavonoids, which can help combat oxidative stress.
Heart-Healthy: Extra virgin olive oil is rich in monounsaturated fats, which are known to support heart health.
Flavorful and Light: This salad is bursting with flavor while still being light and refreshing, making it an ideal choice for a summer meal.

Explore More Zucchini Recipes

For those looking to further explore the versatility of zucchini in cooking, here are some websites with delicious zucchini recipes:

AllRecipes Zucchini Recipes: AllRecipes offers a variety of zucchini-based recipes, from savory dishes to sweet treats.
Food Network Zucchini Recipes: Food Network provides a collection of zucchini recipes, including creative ways to use this versatile vegetable.
EatingWell Zucchini Recipes: EatingWell offers healthy zucchini recipes that are both nutritious and delicious.

The Zucchini Ribbon Salad is a testament to the beauty of simplicity in cooking. With just a handful of fresh ingredients and a delightful dressing, it transforms zucchini into a work of art on your plate. Whether enjoyed as a light meal or a side dish, this salad embodies the essence of summer dining. Bon appétit!

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Zucchini Ribbon Salad: A Fresh and Healthy Delight

The Recipe

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