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3-Minute "Healthy Sautéed" Zucchini
For delicately flavored Summer Squash, try "Healthy Sautéing" to retain its crisp texture and maximum amounts of nutrients. The easy-to-prepare Mediterranean Dressing adds extra flavor. (Taken from page 427 of the 2nd Edition of the World's Healthiest Foods book.)
Prep and Cook Time: 3 minutes
2 lb of medium Zucchini
5 TBS low-sodium chicken or vegetable broth
3 TBS extra virgin olive oil (or to taste)
2 tsp lemon juice
1 medium clove garlic, pressed or finely chopped
Sea salt and pepper to taste
Chop garlic and let it sit for at least 5 minutes.
Heat broth or water in a covered stainless steel skillet on medium heat. If using a medium size burner or on low if using a large size burner.
As soon as liquid begins to steam, add Zucchini and cook, covered with a tight fitting lid for 3 minutes (of 1-1/2 minute on each side). "Healthy Sautéed" Zucchini will be tender. If it becomes translucent, it is overcooked.
Transfer to a bowl. For more flavor, toss Zucchini with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that fat-soluble vitamins and carotenoids found in foods such as Zucchini may be better absorbed when consumed with fat-containing foods like extra virgin olive oil.
For education only, consult a healthcare practitioner for any health problems.
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