Simmer Up Some Summer Squash!

— Written By

Here in the South you can almost always rely on a bumper crop of summer squash, of course sautéed with onions is a traditional favorite, but there are so many more ways to use the bountiful vegetable!

When choosing a Yellow Squash: Select yellow squash and zucchini less than eight inches long; the vegetables can become bitter the larger the plants grow. Make sure the squash are firm, particularly at the stems, and have bright skins.

When Storing Your Yellow Squash: Refrigerate yellow squash and zucchini, unwashed, in a plastic bag in the vegetable drawer.

How Long Will It Last?? Summer squash will generally last three to five days.

How to Use Summer Squash?? You can eat summer squash grilled, roasted, steamed, or raw.

A bumper crop of squash can challenge the inventiveness of the most dedicated cook. Try these tasty summer veggies in pasta dishes, soup recipes, and more.

Squash and corn Summer Sauté

1 teaspoon olive oil

2 teaspoons cumin seeds

2 cups fresh corn kernels (about 4 ears)

1 cup sliced onion

3 garlic cloves, minced

2 cups (1/4-inch-thick) sliced diagonally cut zucchini (about 3/4 pound)

2 cups (1/4-inch-thick) sliced diagonally cut yellow squash (about 3/4 pound)

1/2 teaspoon salt

1 (4.5-ounce) can chopped green chiles

2 tablespoons chopped fresh cilantro

1/2 cup (2 ounces) shredded reduced-fat Monterey Jack cheese

Heat oil in a large nonstick skillet over medium-high heat; cook cumin seeds for 30 seconds or until toasted, stirring frequently. Add the corn, onion, and garlic; sauté 5 minutes or until lightly browned. Add the zucchini, yellow squash, salt, and chiles, and sauté 6 minutes or until tender. Stir in cilantro. Remove from heat; sprinkle with cheese. Cover and let stand 5 minutes or until cheese melts.

Serves 6, each serving contains; Calories 109, Fat 3.5 g, Protein 6.1 g, Carbohydrate 16.7 g,

Fiber 3.4 g, Cholesterol 6 mg, Sodium 517 mg, Calcium 108 mg.

 

 

 

 

 

 

 

Veggie Packed and Low in Calories

 

Healthy Squash and Kale Casserole

2 tablespoons olive oil
1/4 of a medium yellow onion, chopped
6 cups finely chopped kale (about 5 ounces)
1 small garlic clove, minced
Kosher salt and freshly ground black pepper
1/2 cup low-sodium chicken broth
2 cups of 1/2-inch diced yellow squash (about 8 ounces)
2 cups of 1/2-inch diced zucchini (about 8 ounces)
2 tablespoons mayonnaise
3 cups frozen brown rice, thawed
1 cup grated Swiss
1/3 cup grated Parmesan
1 cup panko bread crumbs
1 large egg, beaten
Cooking spray
Preheat the oven to 400 degrees F. Heat the olive oil in a large nonstick skillet over medium heat, add the onions and cook, stirring occasionally, until just browned and soft, about 5 minutes. Add the kale, garlic and 1/2 teaspoon each salt and pepper and cook until the kale is bright green, about 2 minutes. Add the broth and continue to cook until the kale is wilted and most of the broth is absorbed, about 5 minutes more. Add the squash, zucchini and 1/2 teaspoon salt and toss to combine with the kale. Continue cooking until the squash begins to soften, about 8 minutes. Remove from the heat and stir in the mayonnaise.

Toss the cooked vegetables, brown rice, cheeses, 1/2 cup of the bread crumbs and the egg in a large bowl until mixed. Spray a 9-inch square or 2-quart casserole dish with cooking spray. Spread the mixture in the bottom of the casserole and top with the remaining 1/2 cup bread crumbs, 1/4 teaspoon salt and a few grinds of pepper. Bake until the squash and zucchini are tender and the top is browned and crisp, about 35 minutes. Serve hot. Serves 6.

Yellow Squash Ribbons with Parmesan and Red Onion

4 medium yellow squash (about 1 1/2 pounds)

1 teaspoon olive oil

1 cup thinly vertically sliced red onion

1 garlic clove, minced

1/4 teaspoon salt

1/4 to 1/2 teaspoon crushed red pepper

1/4 teaspoon freshly ground black pepper

1/4 cup (1 ounce) shaved fresh Parmesan cheese

Using a vegetable peeler, shave squash into ribbons to measure 5 cups. Discard seeds and core of squash.

Heat oil in a large nonstick skillet over medium heat. Add squash, onion, and garlic; cook 4 minutes or until onion is tender, gently stirring occasionally. Remove from heat. Add salt, red pepper, and black pepper, and toss gently to combine. Sprinkle with cheese.

Serves 4, each serving contains; Calories 84, Fat 3.4 g, Protein 4.5 g, Carbohydrate 10.4 g,

Fiber 3.8 g, Cholesterol 5 mg, Sodium 266 mg, Calcium 128 mg.

Squash and Chicken Casserole

2 pounds yellow squash, sliced

1 pound zucchini, sliced

1 large onion, chopped

1 teaspoon salt

1/2 teaspoon pepper

1 (14.5-oz.) can diced tomatoes

4 cups chopped cooked chicken

1 (10 3/4-oz.) can cream of chicken soup

1 (8-oz.) container sour cream

1/3 cup chopped fresh basil

2 garlic cloves, minced

2 cups soft, fresh breadcrumbs

3 cups (12 oz.) shredded sharp Cheddar cheese

1/3 cup (1 1/2 oz.) shredded Parmesan cheese

Place first 3 ingredients in a large microwave-safe bowl. Cover tightly with plastic wrap, folding back a small edge to allow steam to escape. Microwave at HIGH 8 minutes or until squash is tender; drain. Sprinkle with salt and pepper.

Drain tomatoes well, pressing between paper towels. Stir together tomatoes, chicken, and next 4 ingredients. Layer one-third each soup mixture, squash mixture, breadcrumbs, and Cheddar cheese in a lightly greased 6-qt. slow cooker. Repeat layers twice. Top with Parmesan cheese.

Cover and cook on HIGH 4 hours or until bubbly and edges are golden. Uncover and cook on HIGH 30 minutes. Let stand 10 minutes before serving. Serves 6.

Something Different.

 

Grilled Squash and Salsa Verde

4 or 5 assorted medium squash (about 3 1/2 lb.)

3 tablespoons olive oil

1/4 teaspoon kosher salt

1 cup raw, unsalted, shelled pepitas (pumpkin seeds), toasted

Salsa Verde

7 fresh tomatillos, husks removed

1/2 small onion

1 teaspoon kosher salt

2 tablespoons chopped fresh cilantro

2 tablespoons fresh lime juice

1 teaspoon kosher salt

1/4 cup crumbled goat cheese

For the Salsa Verde; Combine tomatillos, onion, 1 tsp. kosher salt, and water to cover in a deep saucepan. Bring to a boil; boil 3 to 5 minutes or until tender. Drain and cool. Process tomatillo mixture, cilantro, lime juice, and 1 tsp. kosher salt in a blender 10 to 20 seconds or until slightly chunky.

For the Recipe; Preheat grill to 300° to 350° (medium) heat. Cut squash lengthwise into 1/4-inch-thick slices. Toss with olive oil and salt. Grill 10 minutes or until lightly caramelized.

Place squash on a serving platter. Top with pepitas, salsa, and goat cheese. Yields 4 – 6 servings.

Squash Casserole (Lightened Up)

3 pounds yellow squash

1/2 cup chopped sweet onion

1 1/2 teaspoons salt, divided

1 cup grated carrots

1 (10 3/4-oz.) can reduced-fat cream of chicken soup

1 (8-oz.) container light sour cream

1/4 cup chopped fresh chives

1/2 cup crushed cornflakes cereal

1/2 cup crushed French fried onions

2 tablespoons melted butter

1/4 teaspoon freshly ground pepper

Preheat oven to 350°. Cut squash into 1/4-inch-thick slices; place in a Dutch oven. Add onion, 1 tsp. salt, and water to cover. Bring to a boil over medium-high heat, and cook 5 minutes; drain well, and pat squash dry with paper towels.

Stir together grated carrots, next 3 ingredients, and remaining 1/2 tsp. salt in a large bowl; fold in squash mixture. Spoon into a lightly greased 2-qt. oval baking dish.

Stir together cornflakes and next 3 ingredients in a small bowl. Sprinkle over squash mixture.

Bake at 350° for 30 to 35 minutes or until bubbly and golden brown, shielding with aluminum foil after 20 to 25 minutes to prevent excessive browning, if necessary. Let stand 10 minutes before serving.

Serves 10-12, each serving contains; Calories 139, Fat 7 g, Protein 4 g, Carbohydrate 15 g,

Fiber 4 g, Cholesterol 9 mg, Sodium 586 mg, Calcium 38 mg.