Vegetables
πΊπΈ USDA DGAπ« Mediterranean
Zucchini
βοΈ Portion: 1.5 cups (135g) | βοΈ Appliances: Air Fryer, Stove / Oven, Grill
Calories
π₯ 45 kcal
Protein
π₯© 3.5g
Net Carbs
π₯ 8g
Healthy Fats
π₯ 0.4g
πͺ 1. Prep & Pre-Treatment
Wash and dry completely so vegetables roast and caramelize instead of steaming.
πΏ 2. Seasoning & Flavor Profile
Extra virgin olive oil spray, minced garlic, sea salt, black pepper, and fresh lemon juice.
π₯ 3. Appliance Cooking Instructions
βοΈ Air Fryer:
Toss with olive oil spray and garlic; air fry at 380Β°F for 7β9 mins until tender-crisp.
βοΈ Stove / Oven:
Roast on a sheet pan at 425Β°F for 12β15 mins or sautΓ© in skillet for 5 mins.
π½οΈ 4. Serving & Plating
Pair with lean protein, fibrous vegetables, or complex carbohydrates according to your active daily workout scaling.
βοΈ 5. Meal-Prep Storage & Reheat
Fridge: 4 days |
Freezer: 60 days
Optimal Reheat: Microwave covered for 60β90 seconds or crisp in air fryer for 3 mins.
Optimal Reheat: Microwave covered for 60β90 seconds or crisp in air fryer for 3 mins.