Sautéed Zucchini with Garlic — Healthy Zapallo Italiano Salteado

Versión en Español

Sautéed zucchini, or zapallo italiano salteado, is thin zucchini rounds cooked in olive oil with chopped garlic for 5 to 7 minutes until tender but still crisp, then seasoned with salt, pepper, oregano, and ají de color. It takes 10 minutes of preparation and 10 minutes of cooking, and serves 2.

A light, healthy, and versatile side that is part of everyday Chilean home cooking.

How to Make Sautéed Zucchini?

Zucchini slices are sautéed with garlic, olive oil, and spices in under 20 minutes, a simple way to add vegetables to your daily diet.

Nutritional Information

Each serving of sautéed zucchini contains approximately 80 kcal, 2 g of protein, 5 g of total fat (1 g of saturated fat), 0 mg of cholesterol, 7 g of carbohydrates, 3 g of sugars, and 150 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.

Homemade Sautéed Zucchini Recipe

Preparation: 10 minutes
Cooking: 10 minutes
Servings: 2

Ingredients

• 2 medium zucchini
• 2 garlic cloves
• 2 tablespoons of olive oil
• 1 pinch of salt
• 1 pinch of black pepper
• 1 teaspoon of oregano
• 1 teaspoon of ají de color (Chilean paprika)

Instructions

1. Wash the zucchini well under cold water and cut them into thin rounds about 0.5 cm (¼ inch) thick. Heat the olive oil in a large skillet over medium heat.

2. Finely chop the garlic and add it to the pan. Sauté for 1 minute until fragrant without letting it burn. Add the zucchini and sauté for 5 to 7 minutes, stirring occasionally, until tender but still crisp.

3. Add the salt, pepper, oregano, and ají de color, and mix well. Remove from the heat and serve hot as a side for meat, fish, or a vegetable bowl.

Additional Tips

Add acidity

A squeeze of fresh lemon or a few drops of balsamic vinegar just before serving brightens the zucchini.

Turn up the heat

If the zucchini releases a lot of water, raise the heat so it evaporates and the slices caramelize instead of steaming.

Do not crowd the pan

Cook in a single layer so the slices brown instead of steaming.

Frequently Asked Questions (FAQs)

1. Do I need to peel the zucchini?

No. The skin is thin, edible, and rich in fiber. Just wash it well.

2. How do I keep it from going soft?

Do not overcrowd the pan, use medium high heat, and stir gently so the slices stay firm and golden.

3. What does it go with?

Grilled meat, baked fish, veggie burgers, or bowls with brown rice, legumes, or quinoa.

4. Where does zucchini come from?

Squashes are native to the Americas, and zucchini as we know it was developed in Italy, which is why it is called Italian squash in Chile.

Benefits of Zucchini

Zucchini is rich in water, fiber, vitamins A and C, and potassium, and it is very low in calories.

Did You Know?

Zucchini belongs to the gourd family, like cucumber and watermelon, and botanically it is a fruit.

Recommended

• Sautéed Vegetables Recipe
• Perfect Fluffy Brown Rice Recipe
• Chilean Zucchini Stew Recipe
• Stuffed Zucchini with Rice and Meat Recipe