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Summer Squash Recipes from A To Zucchini
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Orzo & Garlic Spring Vegetables
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Gardens are producing a bounty of zucchini and other summer squash, so it's a great time
to sample new recipe ideas for these wholesome vegetables. Very low in calories and
sodium, soft-skinned summer squash is packed with vitamins A and C, as well as fiber,
potassium, calcium, phosphorus and other minerals. Although green zucchini is the most common summer squash, yellow crookneck squash and straight yellow zucchini can be used in place of green zucchini in most recipes. When you select squash, look for those with bright, smooth skin. Avoid any with soft spots and those that are especially large, since they can be tough and bland. After washing the squash to remove grit, just trim the ends and you're ready to dice, slice or shred it. Squash can be easily over-cooked, which turns it mushy, so cook it using a quick method like stir-frying or sautéing. Try zucchini pancakes by combining shredded zucchini, minced onion, grated Parmesan cheese, thyme and black pepper with flour and beaten eggs. Cook in a bit of canola oil and serve topped with low- or non-fat sour cream. Serve summer squash raw in a salad. Just toss zucchini slices with roasted red pepper strips, summer herbs, olive oil and vinegar. Or, make chilled zucchini soup with sautéed, minced onion, curry powder, zucchini chunks, chicken stock and corn kernels. After cooking, purée the mixture in a food processor or blender and refrigerate until cold. Before serving, add low-fat buttermilk and season with salt and pepper to taste. Zucchini is delicious stuffed. Simply boil the whole zucchini for a few minutes, rinse under cold water, dry and cut lengthwise into halves. Carefully scoop out the seed-filled center to form boat-shaped shells. Serve with a tasty filling like rice or bulgur salad. AICR
CARROTS
& ZUCCHINI WITH BASIL 3 small zucchini, unpeeled Cut zucchini and carrots into thin pieces the size of matchsticks. Cut scallions into thin slices, using some of the green part. (Reserve the rest of the green scallion for another use, such as salads.) In a medium skillet, heat the margarine or oil on medium-high heat. Add the carrots and sauté, stirring frequently. When carrots begin to soften, add zucchini and scallions. Add garlic when vegetables are almost done, stirring frequently to prevent browning. Season with salt and pepper and add a dash of lemon juice when vegetables are crisp-tender. Sprinkle with basil and chives and serve at once. Makes 4 servings. Per Serving: 67 calories and 3 grams of fat. (Ed. Note: Check back for more complete nutritional analysis).
FRESH ZUCCHINI
RELLENOS 6 medium zucchini (about 2 pounds) Fresh Tomato Sauce (recipe below): Preheat oven to 350ºF. To prepare Tomato Sauce: In a blender, combine the tomatoes, onions, garlic and salt. Heat oil in a skillet. Add tomato mixture and heat about 15 minutes until thickened. Stir in cilantro and set aside. Cut zucchini in half lengthwise. Carefully scoop out the flesh and discard or save for another use. Place the zucchini shells in a greased shallow baking pan in a single layer. Combine the corn, eggs, milk and salt in a blender and blend to a coarse pureé. Add chopped chiles. Mix 1-1/2 cups of the grated cheese into the corn mixture, reserving 1/2 cup for topping. Fill the zucchini shells with the corn mixture. Sprinkle the remaining cheese. Dot with butter. Cover with foil and bake until tender, approximately 30 minutes. Do not overbake. Top with freshly cooked tomato sauce. Makes 6 Servings. Per Serving: 225 Cal; 7g Fat; 24g Carb; 81mg Cholesterol; 18g Protein; 548mg Sodium; 3g Dietary Fiber. Exchanges: 1 Bread; 2 Meat; 1-1/2 Veg; 1 Fat.
ORZO &
GARLIC SPRING VEGETABLES 4-1/2 ounces uncooked orzo In a medium saucepan, bring 3 cups of water to a boil and stir in the orzo. Reduce heat to low and simmer for 8 to 10 minutes or until orzo is tender. Drain and set aside. In a large skillet heat oil, ginger and garlic, cooking over low heat. Increase heat to high and stir fry by adding vegetables and dissolved bouillon. Cook for 3 minutes, stirring continuously, until vegetables are crisp-tender. Add cooked orzo and pepper and mix well. Serves 6. Per Serving: 135 Cal; 3g Fat; 24g Carb; 0mg Cholesterol; 200mg Sodium; 3g Protein; 3g Dietary Fiber. Exchanges: 1 Bread; 1-1/2 Veg; 1/2 Fat.
ZUCCHINI HERB
FLAN 2 tsp olive oil Preheat oven to 300ºF. Grease or spray a 9-inch square baking pan with vegetable spray. In a large non-stick skillet over medium heat, add oil zucchini, onion, and garlic. Sauté for 12 minutes or until tender. Add vinegar and cook for 2 minutes, stirring frequently. Remove from heat and let cool slightly. Stir in herbs and seasonings. In a large bowl, whisk eggs, flour and cheese. Stir in zucchini mixture and transfer to prepared baking dish. Bake for 30 to 35 minutes, until set. Makes 4 Servings. Per Serving: 172 Cal; 6g Fat; 17g Carb; 5mg Cholesterol; 212mg Sodium; 13g Protein; 3g Dietary Fiber. Exchanges: 1/2 Bread; 1-1/2 Meat; 1-1/2 Veg; 1/2 Fat.
VEGGIE
STRUDEL MEDLEY 1 cup vegetable broth Preheat oven to 400ºF. Spray baking sheet with vegetable spray. In large saucepan, bring vegetable broth to a boil. Add carrot, celery, zucchini, and yellow squash. Cook 3 minutes; drain. In large bowl, combine cooked vegetables, pepper, garlic, basil, parsley, and salt & pepper. Unfold 1 phyllo sheet. Working quickly, brush phyllo sheet lightly with melted margarine. Spoon 1/4 of the vegetable mixture onto center of phyllo sheet. Roll up into a log, starting from longest side. Fold edges over to seal and place on prepared baking sheet. Lightly brush again with margarine. Repeat with remaining 3 phyllo sheets. Bake 15 or 20 minutes, or until golden brown To serve, slice on diagonal. Serve warm. Makes 4 Servings. Per Serving: 131 Cal; 6g Fat; 18g Carb; 3g Protein; 0mg Cholesterol; 2 g Fiber; 224mg Sodium. Exchanges: 3/4 Bread; 1 Vegetable; 1-1/2 Fat.
EGGPLANT
ZUCCHINI PARMIGIANA 1 medium eggplant, sliced into 1/2-inch
slices and halved **Garlic lovers can add 1/4 tsp powdered garlic to the ricotta cheese. Preheat oven to 350ºF. Lightly spray a 9x9-inch baking dish with nonstick cooking spray; set aside. In large saucepan, bring 1/2-inch of water to a boil. Add eggplant and zucchini and simmer, covered, for 5 minutes. Carefully remove and drain. In prepared baking dish, alternately layer eggplant, ricotta, and zucchini. Spoon tomato sauce over zucchini. Top with mozzarella and Parmesan cheese. Bake 25 minutes, or until bubbly. Makes 4 generous servings. Per Serving: 249 Cal; 9g Fat; 18g Protein; 28g Carb; 3g Fiber; 22mg Cholesterol; 754mg Sodium. Exchanges: 3 Vegetables; 1 Meat/Protein.
SPEEDY YELLOW
SQUASH SOUP 2 Tbsp butter In a medium saucepan, melt butter of medium heat. Add onion and sage; cook about 3 minutes to soften. Reserving 1/4 of one apple for garnish, peel, core and finely chop remaining apple. Add to onion mixture with broth and water. Heat to simmering. Cook mixture, covered, 12 minutes. In two batches, puree soup mixture until smooth. Return to pan & stir in milk; reheat over low heat. (For a thinner soup, add a little more water or broth). Ladle soup into serving bowls and garnish each with thin slices of reserved apple. 8 Servings. Per Serving:74 Cal; 4g Fat; 8g Carb; 1g Fiber; 10mg Cholesterol; 263g Sodium. Exchanges: 1/2 Veg; 1/2 Fruit; 1 Fat.
GOLDEN LEMON CAKE Nonstick vegetable cooking spray Preheat oven to 325ºF. Spray a 9x13-inch pan* with cooking spray and set aside. (*A 12-cup Bundt pan can also be used. Bake for 60 to 70 minutes). In a large mixing bowl, beat together the cake mix, oil, and eggs at low speed until moistened. Continue beating at medium speed for 2 minutes. Fold in squash, pineapple, and almonds, thoroughly blending all ingredients. Pour batter into prepared pan and bake for 45 to 55 minutes. Cake is done when a toothpick inserted in center comes out clean. A lowfat cream cheese frosting would be a good accompaniment, if you prefer frosted cakes. Makes 16 Servings. Per Serving: 215 Cal; 10g Total Fat; 31g Carb; 2g Dietary Fiber; 3g Protein; 34mg Cholesterol; 220mg Sodium. Exchanges: 2 Bread/Starch; 2 Fats.
ZANY ZUCCHINI BALLS
2 cups shredded zucchini (2 medium) Preheat oven to 350ºF. Spray baking sheet with cooking spray. In medium bowl, combine all ingredients; mix well. Shape into walnut-size balls. Place balls on prepared baking sheet and bake 20 minutes, or until browned. Serve warm with toothpicks. Serves 12. Per (2 Ball) Serving: 55 Cal; 2g Fat; 3g Carb; 2mg Cholesterol; 275mg Sodium; 3g Protein. Exchanges: 1/2 Starch; 1/2 Protein.
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