1. Food
You can opt-out at any time. Please refer to our privacy policy for contact information.

Discuss in my forum

Oil-free, Fat-free "Fried" Zucchini Recipe

User Rating 4 Star Rating (1 Review)


Oil-free, Fat-free

Recipe from Prevent and Reverse Heart Disease

By Dr. Caldwell B. Esselstyn
In his recent book Prevent and Reverse Heart Disease, Dr. Caldwell B. Esselstyn shares this oil-free, fat-free high-fiber recipe for "fried" zucchini, a vegetarian and vegan side dish. I like to call this cooking method "steam-frying". For a low-fat and healthy vegetarian entree, you could serve these fat-free "fried" zucchinis over brown rice or another whole grain.


  • 2 medium zucchini
  • Bragg Liquid Aminos or low-sodium tamari
  • garlic powder
  • onion powder
  • pepper


Cut ends off zucchini and slice lengthwise into at least 4 long slices.

Sprinkle a large nonstick pan with a small amount of Bragg Liquid Aminos, then arrange zucchini in pan by wiping each slice, front and back, in the Bragg. Flip the slices around to fit in pan so that each slice will brown.

Cook over medium heat for about 5 minutes, then carefully turn over. If pan needs liquid, add a little water or a bit more tamari.

Sprinkle cooked side with garlic powder, onion powder, and pepper and continue cooking another 5 minutes, adding tiny bits of water as necessary until both sides are brown.

Dr. Essylstyn says, "Zucchini this way is so tasty, it is easy to eat lots," so you might need to plan on making two (or more!) batches at a time.

Makes two servings.

Nutritional information, per serving:
Calories: 40, Calories from Fat: 3
% Daily Value:
Total Fat: 0.4g, 1%
Cholesterol: 0mg, 0%
Sodium: 350mg, 15%
Total Carbohydrates: 8.4g, 3%
Dietary Fiber: 2.3g, 9%
Protein: 3.2g
Vitamin A 8%, Vitamin C 56%, Calcium 3%, Iron 6%

User Reviews

Reviews for this section have been closed.

 4 out of 5
, Member littlefawn7799

I used tamari to fry my zucchini. It was very tasty. I did have to water down the tamari a bit since I found it still too salty. Next time I might try adding a few other veggies from the garden. I will be making this again.

14 out of 18 people found this helpful.

  1. About.com
  2. Food
  3. Vegetarian Food
  4. Main Dish/Entree Recipes
  5. Fat-Free Vegan Recipes
  6. Oil-free, Fat-free "Fried" Zucchini Recipe - A Heart Healthy Recipe

©2014 About.com. All rights reserved.