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 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:
Instructions:
Preheat your oven to 425°F (220°C). This will ensure that it's hot and ready once you've prepared the zucchini spears.
- 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.
- 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.
- 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.
- 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.
Carefully remove the baking sheet from the oven using oven mitts.
Allow the zucchini spears to cool slightly before serving.
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 Size | 220 grams |
| Energy | |
| Calories 60kcal | 3% |
| Protein | |
| Protein 4.09g | 3% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 2.15g | 6% |
| Sugar 5g | 5% |
| Fat | |
| Fat 2.09g | 2% |
| Saturated 0.96g | 3% |
| Cholesterol 4.35mg | - |
| Vitamins | |
| Vitamin A 33ug | 4% |
| Choline 22mg | 4% |
| Vitamin B1 0.10mg | 8% |
| Vitamin B2 0.22mg | 17% |
| Vitamin B3 0.98mg | 6% |
| Vitamin B6 0.36mg | 21% |
| Vitamin B9 50ug | 13% |
| Vitamin B12 0.07ug | 3% |
| Vitamin C 40mg | 43% |
| Vitamin E 0.28mg | 2% |
| Vitamin K 9ug | 8% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.12mg | 13% |
| Iron, Fe 0.82mg | 7% |
| Magnesium, Mg 40mg | 10% |
| Phosphorus, P 110mg | 9% |
| Potassium, K 570mg | 17% |
| Selenium, Se 2.18ug | 4% |
| Sodium, Na 490mg | 33% |
| Zinc, Zn 0.91mg | 8% |
| 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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