Summer squash simply sensational this time of year
Despite the heat, gardens everywhere are beginning to flourish. Summer squash, which includes the yellow variety and zucchini, are popular vegetables grown in this area.
They are fat-free, very low in sodium and carbohydrate, rich in vitamins A and C, folate and potassium, and have only 20 calories per cup.
Pick zucchini and yellow squash when they are less than 8 inches in length. Mature squash can be as long as 3 feet and can be eaten, but are often too fibrous.
Summer squash is usually served cooked. It can be prepared using a variety of cooking techniques, including steamed, boiled, grilled, stuffed and baked, barbecued, and shredded for use in breads and cookies.
Before using, thoroughly scrub each squash under running water until the skin feels clean. Cut off and discard the ends. Avoid peeling the squash unless the skin is unusually tough.
Summer squash plants usually produce a bounty of vegetables, so plan ahead and get your squash recipes ready. If you were unable to plant your own garden this year, visit the many area farmers markets to buy and enjoy summer squash.
Summer squash, zucchini skillet
Serves 4 to 6
2 medium yellow summer squash
2 medium zucchini
3 tablespoons olive oil
3 cloves garlic, finely minced
1 to 2 tablespoons chopped fresh basil, or 1 teaspoon dried leaf basil
1 teaspoon dried leaf oregano
Dash dried marjoram
2 tablespoons chopped fresh parsley
6 to 12 cherry or grape tomatoes, cut in quarters
Cut zucchini and yellow squash into quarters, lengthwise, then cut in thin slices. Heat olive oil over medium heat; add zucchini, yellow squash, and garlic and saute, stirring frequently, until tender. Meanwhile, combine remaining ingredients. When squash is tender, add the tomato and herb mixture to the pan. Continue cooking, stirring, for just a couple of minutes, until hot and well combined. This can be eaten alone or as a topping on brown rice or whole-wheat pasta.
Nutrition information per serving: 144 calories, 8.9 g fat, 28 mg sodium, 15.5 g carbohydrate, 4.7 g fiber, 4.2 g protein
Yellow squash patties
Serves 4 to 6
2 cups grated yellow squash
¼ cup self-rising flour
1/3 cup self-rising cornmeal
1 small onion, chopped
1 egg, beaten
Pepper to taste
Mix all ingredients together. Spoon into hot greased frying pan (use olive oil). Brown both sides. Drain on paper towel if needed.
Nutrition information per serving: 81 calories, 1.3 g fat, 21 mg sodium, 14.6 g carbohydrate, 3.2 g protein, 1.6 g fiber
More Column News
- Sparkless romance unlikely to catch fire again
- G.E.D. hopefuls should act before costs go up
- RV’s need extra room to roam on busy roads
- Woman needs courage to end long-term relationship
- Free family health kits offer news you can use