Sunny Summertime Yellow Squash

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It’s squash season, and there is no more versatile vegetable this time of year, there are numerous varieties and it’s taste and texture can be adapted to many different types of recipes!! No matter the way you like to eat and prepare your squash, this spring and summer veggie packs a load of health benefits.

Squash is low in calories, only about 36 calories in a cup, and yellow squash is said to be a brilliant source for Vitamin C, A and Magnesium, great for eye health too! Much research shows that squash provides antioxidants that aid in the prevention of cancer as well as promoting heart and colon health!

From Italian to Greek and just regular Southern give these Heart Healthy Recipes a try!!

Garlic Parmesan Yellow Squash Chips

4 yellow squash (small to medium), sliced into 1/4-inch to 1/2-inch rounds

3 tablespoons olive oil

Salt and fresh ground pepper, to taste

1 cup panko crumbs

1 cup grated Parmesan cheese

1 teaspoon dried oregano

1 teaspoon garlic powder

Cooking spray (I use Organic Olive Oil by Pam)

Serve with Non-Fat Plain Yogurt

Preheat oven to 450. Line 3 baking sheets with parchment paper and set aside.

In a large mixing bowl, combine squash, olive oil, salt and pepper; mix until well combined. In a separate bowl, combine panko crumbs, Parmesan cheese, oregano, and garlic powder. Dip slices of squash in cheese mixture and coat on both sides, pressing on the coating to stick.

Place the squash in a single layer on the previously prepared baking sheet. Lightly spray each slice with cooking spray. This will help with achieving a crunchier texture. Bake for 10 minutes.

Remove from oven; gently flip over all the slices, lightly spray with cooking oil and bake for 8 more minutes, or until chips are golden brown.

Remove from oven; transfer to a serving plate and serve with a dollop of Non-Fat Plain Yogurt.

 

Serves 6, each serving contains; Calories 196, Fat 12 g, Protein 9 g, Carbohydrate 12 g, Fiber 2 g, Cholesterol 14 mg, Sodium 331 mg.

Sautéed Yellow Squash and Peppers

1 tablespoon extra-virgin olive oil

2 tablespoons butter

1/2 red bell pepper, chopped

2 small to medium yellow squash, sliced

Salt and pepper

2 tablespoons chopped parsley leaves

2 tablespoons chopped chives or 2 scallions, optional

Preheat skillet over medium high heat. Add oil, then butter. When butter melts, add red peppers and squash. Sauté 12 to 14 minutes until squash is tender. Add salt, pepper and parsley. Add chives or scallions if you would like a layer of light onion flavor on the dish as well. Serves 4.

Charred Squash Salad

(This is a much-shared Ashley Christensen recipe)

2 pounds assorted summer squash (such as zucchini and summer squash), halved lengthwise

1 large Vidalia onion, halved

Cooking spray

1/2 teaspoon kosher salt, divided

1/2 teaspoon freshly ground black pepper, divided

1/4 cup extra-virgin olive oil

2 tablespoons fresh lemon juice

1/2 cup torn fresh basil leaves

1/2 cup torn fresh mint leaves

1/2 cup fresh flat-leaf parsley leaves

Preheat grill to high.

Coat cut sides of squash and onion with cooking spray; sprinkle evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Arrange squash and onion, cut side down, on grill; cover and grill 5 minutes. Rotate vegetables; cover and grill 3 minutes. Turn vegetables over; grill 2 minutes. Remove squash from grill. Continue grilling onion 4 minutes; remove from grill. Cool to room temperature.

Coarsely chop vegetables; place in a large bowl. Add remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, oil, and juice; toss to coat. Add basil, mint, and parsley; toss.

Serves 6, each serving contains; Calories 128, Fat 9 g, Protein 3 g, Carbohydrate 10 g, Fiber 3 g, Cholesterol 0 mg, Sodium 171 mg.

 

Summer Squash and Chicken Chowder

1 tablespoon olive oil

1/2 cup chopped celery

6 garlic cloves, minced

1 pound yellow squash, cut into small pieces

1 large shallot, sliced

2 tablespoons chopped fresh oregano

5 thyme sprigs

2 cups unsalted chicken stock

1 cup prepared mashed potatoes

2/3 cup half-and-half

1 teaspoon red wine or apple cider vinegar

1/2 teaspoon kosher salt

1/2 teaspoon pepper

8 ounces shredded skinless, boneless rotisserie chicken breast

2 tablespoons 2% Greek yogurt

Heat a stockpot over medium-high heat. Add oil and next 4 ingredients; cook 2 minutes. Add herbs and stock; cover and cook 4 minutes.

Remove from heat; transfer two-thirds of mixture to a blender. Add potatoes and half-and-half. Remove centerpiece of lid; secure lid on blender. Cover opening with a towel; blend until smooth.

Return pureed soup to pan over medium heat. Stir in vinegar, salt, pepper, and chicken; cook 2 minutes. Top soup with yogurt.

Serves 4, each serving contains; Calories 292, Fat 15 g, Protein 23 g, Carbohydrate 18 g, Fiber 3 g, Cholesterol 75 mg, Sodium 637 mg.

Sea Salt and Vinegar Squash Chips

2 – 3 yellow squash, enough to produce 48 slices, cut into 1/8-in.-thick pieces

1 tablespoon malt vinegar

1 1/2 teaspoons olive oil

1/8 teaspoon

Preheat oven to 200°F.

Combine squash, vinegar, and oil in a medium bowl, tossing to coat well. Let stand 10 minutes.

Place slices in a single layer on 2 baking sheets lined with parchment paper; sprinkle evenly with salt. Bake at 200°F for 2 to 2 1/2 hours or until chips are dried, crisp, and lightly golden, flipping chips halfway through baking. Remove from oven; cool completely.

Serves 2, each serving contains; Calories 57, Fat 4 g, Protein 2 g, Carbohydrate 5 g, Fiber 1 g, Cholesterol 0 mg, Sodium 158 mg.

Written By

Photo of Tammy Kelly, N.C. Cooperative ExtensionTammy Kelly, Ed. DCounty Extension Director (252) 527-2191 (Office) tammy_kelly@ncsu.eduLenoir County, North Carolina
Updated on Jun 12, 2018
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