Nutritious Meatless Meal To Shake Up Your Diet

If you want less meat in your diet, there are nutritious and delicious meals you can cook for your family that are relatively easy to prepare. This meatless Zucchini Primavera recipe that features zucchini, broccoli and other healthy and delicious ingredients can shake up your everyday diet. Check out the recipe:


  • 1 bunch (about 1 pound) young asparagus, trimmed and cut into 1-inch pieces
  • 1 cup (about 4 ounces) broccoli florets
  • 4 zucchini (2 golden and 2 green), peeled, seeds removed and julienned
  • Salt
  • 4 tablespoons extra virgin olive oil, divided
  • ½ cup diced yellow onion
  • 2 teaspoons minced garlic
  • 12 button mushrooms, sliced
  • ½ cup tomatoes, diced
  • 2 tablespoons butter
  • ¾ cup light cream
  • 3 tablespoons ricotta cheese, divided
  • 3 tablespoons chopped fresh basil
  • 3 tablespoons chopped fresh parsley
  • ¼ cup frozen baby peas, thawed
  • ¼ cup shaved Parmigiano-Reggiano


1. Bring a 6- to 8-quart pot of salted water to a boil. To this boiled water, put in the asparagus and cook this uncovered, for 20 seconds; when cooked, remove the asparagus right away with a slotted spoon and then instantly place it in a bowl of icy water. Do the same thing for the broccoli florets, except you will only keep these at a boil for 1 minute before placing them in the icy water. Repeat again with julienned zucchini, boiling for 1 minute. Keeping zucchini separate from the rest of the veggies, drain the vegetables in a colander and move them to the side to wait on the other contents.

2. In an 8- to 10-inch skillet, sauté the onions and garlic in 1 tablespoon of olive oil until you can smell those onions cooking. Next, you will add the mushrooms and sauté them for about 1 minute. Be sure to mix together these 2 ingredients as you are cooking. Transfer this mix to a bowl when done cooking.

3. Place tomatoes in the skillet you were already using so that they can soak up the remaining olive oil and simmer. Stirring occasionally, until softened, this should take about 3 minutes. Remove from heat and cover this mix so that it stays warm. 

4. In a saucepan, place a mixture of butter, cream and 2 tablespoons of ricotta and chopped herbs.  Then, simmer this mixture, stirring until sauce thickens. Set aside over low heat to keep warm.

5. Add zucchini strips to skillet with tomatoes and sauté for 1 minute. Add cream sauce and cook for another minute. Remove from heat, add remaining vegetables (including thawed peas) and toss.

6. Top with Parmigiano-Reggiano plus remaining ricotta, crumbled, and serve immediately.


Remember to consult your physician before taking any health advice.

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