Parmesan zucchini spears

Enjoy a healthy and delicious side dish with these Parmesan zucchini spears! Made with fresh zucchini, a touch of salt, and savory Parmesan cheese, this easy recipe delivers big flavor with minimal ingredients. Perfect for a quick snack or as a tasty addition to any meal. Ready in just minutes! 🌱🧀✨

  • 19 Mar 2025
  • Cook time 10 min
  • Prep time 5 min
  • 3 Servings
  • 3 Ingredients

Parmesan zucchini spears

Parmesan zucchini spears are a delicious and healthy side dish that are easy to prepare. With just three simple ingredients—zucchini, salt, and parmesan cheese—you can create a flavorful and nutritious addition to any meal. This recipe is perfect for a quick weeknight dinner or a special gathering.

Ingredients:

2 zucchini
650g
1/2 tsp salt
3g
3 tbsp grated parmesan cheese
16g

Instructions:

1. Preheat the Oven:
Preheat your oven to 425°F (220°C). This will ensure that it's hot and ready once you've prepared the zucchini spears.
2. Prepare the Zucchini:
- Wash the zucchini thoroughly under cold running water to remove any dirt or impurities.
- Pat them dry with a clean kitchen towel or paper towel.
- Cut off both ends of each zucchini.
- Cut each zucchini in half lengthwise, then cut each half into quarters lengthwise to create spears. You should have 16 spears in total.
3. Season the Zucchini:
- Place the zucchini spears in a large mixing bowl.
- Sprinkle the salt evenly over the zucchini spears and toss gently to ensure they are evenly coated.

4. Arrange the Zucchini:
- Lay the zucchini spears out on a baking sheet in a single layer, making sure they are not touching each other. This will allow them to cook evenly and become nicely roasted.
5. Add Parmesan Cheese:
- Sprinkle the grated Parmesan cheese evenly over the zucchini spears.
- Use your fingers or a spoon to help spread the cheese if necessary, ensuring that each spear has a good coating of Parmesan.
6. Roast the Zucchini:
- Place the baking sheet in the preheated oven.
- Roast the zucchini for 15-20 minutes, until they are tender and the Parmesan cheese is golden and crisp.
7. Serve:
Carefully remove the baking sheet from the oven using oven mitts.
Allow the zucchini spears to cool slightly before serving.
8. Enjoy:
Serve the Parmesan zucchini spears warm as a delicious and nutritious side dish or snack.

Tips:

- Choose firm, fresh zucchinis for the best texture.

- Make sure to evenly sprinkle the salt and parmesan cheese for consistent flavor.

- For extra crispiness, you can broil the spears for the last 2-3 minutes of baking.

- Consider adding a sprinkle of garlic powder or Italian seasoning for additional flavor.

- Serve immediately for the best taste and texture, as the spears can become soggy if left to sit for too long.

Parmesan zucchini spears are a versatile and delightful dish that can complement a variety of main courses. With minimal ingredients and effort, you get a satisfying and nutritious option that will please both family and guests. Enjoy these tasty spears as a side dish or a healthy snack!

Nutrition Facts
Serving Size220 grams
Energy
Calories 60kcal3%
Protein
Protein 4.09g3%
Carbohydrates
Carbohydrates 7g2%
Fiber 2.15g6%
Sugar 5g5%
Fat
Fat 2.09g2%
Saturated 0.96g3%
Cholesterol 4.35mg-
Vitamins
Vitamin A 33ug4%
Choline 22mg4%
Vitamin B1 0.10mg8%
Vitamin B2 0.22mg17%
Vitamin B3 0.98mg6%
Vitamin B6 0.36mg21%
Vitamin B9 50ug13%
Vitamin B12 0.07ug3%
Vitamin C 40mg43%
Vitamin E 0.28mg2%
Vitamin K 9ug8%
Minerals
Calcium, Ca 80mg6%
Copper, Cu 0.12mg13%
Iron, Fe 0.82mg7%
Magnesium, Mg 40mg10%
Phosphorus, P 110mg9%
Potassium, K 570mg17%
Selenium, Se 2.18ug4%
Sodium, Na 490mg33%
Zinc, Zn 0.91mg8%
Water
Water 210g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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