Eat Smart, Move More at Farmers Markets: Yellow Crookneck Squash (Summer Squash)
ID
HNFE-314-3NP
Key Points
- High in vitamin C. Low in calories and sodium. Contains carotenoids that may be good for health.
- For all squash varieties, choose glossy, small to medium-sized squash that are heavy for
- their size.
- Want your kids to reach for a healthy snack? Make sure fruits and veggies are in reach.
- Squash — fun to say and fun to eat!
- Fruits and vegetables that will be eaten raw should be kept separate from other foods, such as raw meat, poultry, or seafood.
Lemony Summer Squash
Number of servings: 4
Ingredients:
1 teaspoon canola oil
1 pound summer squash, sliced 1/4-inch thick
1/8 teaspoon garlic powder
1/4 teaspoon Italian seasoning
1/2 lemon, juiced
Directions:
- Heat oil in a nonstick skillet on medium heat.
- Add squash and cook, stirring gently until tender, about 4 minutes.
- Stir in garlic powder and Italian seasoning.
- Pour lemon juice over the squash and heat through.
Per serving: 34 calories; 1 g fat (trace saturated fat); 1 g protein; 6 g carbohydrate; 2 g dietary fiber; 0 mg cholesterol; 2 mg sod
Squash Pie
Number of servings: 4
Ingredients:
Nonstick cooking spray
4 squash, sliced
1 tomato, chopped
1 small onion, chopped fine
4 ounces low-fat cheddar cheese, shredded
1 egg
1 cup low-fat (1%) milk
1/4 teaspoon ground black pepper
Directions:
- Preheat oven to 400 F. Spray a 2-quart baking dish with cooking spray and set aside.
- Add squash, tomato, and onion to baking dish and mix.
- Sprinkle cheese on top of vegetables.
- In a separate bowl, combine egg, milk, and pepper and beat with fork until well mixed.
- Pour milk mixture over vegetables.
- Bake for 30 minutes until set and golden brown. Let rest for 5 minutes before serving.
Per serving: 138 calories; 4 g fat (2 g saturated fat); 13 g protein; 13 g carbohydrate; 3 g dietary fiber; 61 mg cholesterol; 231 mg sodium.
Quick Tips
- Store squash in a perforated plastic bag in the refrigerator for four to five days.
- Wash thoroughly under running water before eating, cutting, or cooking. Do not wash until ready to use.
- Add diced squash to pasta sauce or lasagna.
- Try summer squash as a pasta substitute. Use thin strips in place of lasagna noodles or julienned strips in baked spaghetti recipes.
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Publication Date
July 24, 2020
