Don't Squish the Squash!
This is the time of year for zucchini and summer squash. In fact, they're so plentiful in area gardens that people often joke about ways to get rid of the excess.
If you see a shadowy figure sneaking across the lawn at night and leaving something mysterious on your porch, it just might be a neighbor who has more squash than he knows how to use!
If you don't have a neighbor with an over-producing squash supply, you'll have to buy them. At the store, look for squash that are heavy for their size and have shiny, unblemished skin. The rinds should not be very hard; this indicates the squash are over-ripe and will have hard seeds and stringy flesh.
Store squash refrigerated in an unsealed plastic bag and use within three or four days. Handle them carefully to prevent nicking the skin. Most summer squash and zucchini do not need peeling.
Summer squash is an excellent source of manganese and vitamin C. It is also a very good source of magnesium, vitamin A, dietary fiber, potassium, copper, folate, and phosphorous. In addition, summer squash is a good source of omega-3 fatty acids, vitamin B1, vitamin B2, vitamin B6, calcium, zinc, niacin, and protein. One cup of sliced raw zucchini has 16 calories, 3 grams of carbohydrates and no fat.
Tips for Cooking Summer Squash and Zucchini:
- Summer squash has a high water content and when overcooked, it turns to mush. Cut into horizontal slices about a quarter of an inch thick, put in just enough water to cover the bottom of the pan, add salt, pepper and butter if desired; cover and cook no more than three to five minutes. Overcooking is probably why so many kids hate squash!
- Summer squash and zucchini can be grilled, steamed, sautéed, fried or used in stir fry recipes.
- Sprinkle grated zucchini or other summer squash on top of salads and sandwiches.
- Serve raw summer squash with your favorite dips.
- Add shredded zucchini or summer squash to your favorite muffin or bread recipe; decrease the amount of liquid in the recipe by about one-third to compensate for the moisture present in the squash.
- To grill, slice the squash lengthwise, marinate or brush with an oil-based salad dressing or with olive oil, herbs, and perhaps some garlic, then grill over hot coals, turning occasionally so it doesn't burn.
- Young, tender summer squashes, especially zucchini, are good raw in salads.
Summer Squash and Chicken
1 Tbs olive oil
1/2 tsp salt
1/4 tsp coarsely ground black pepper
1 whole lime
4 skinless, boneless chicken breast halves
4 medium zucchini and/or yellow summer squash, each cut lengthwise into 4 wedges
3 Tbs chopped fresh oregano (or 3 tsp dried)
grilled lime slices for garnish
In a small bowl, combine the oil, salt and pepper. Grate and add 1 tablespoon lime peel and 3 tablespoons lime juice. Set aside 2 tablespoons of this mixture to use later.
Add chicken breasts to the bowl with the lime juice marinade; cover and let stand 15 minutes.
Remove chicken from the marinade. Place chicken and sliced squash on hot grill rack. Cover grill and cook 10 minutes or until juices run clear when thickest part of chicken is pierced with tip of knife, turning chicken and squash over once and removing pieces as they are done.
Transfer chicken and squash to cutting board. Cut chicken into 1-inch-wide strips; cut each squash wedge crosswise in half. On a large platter, toss squash with reserved lemon-juice marinade, then toss with chicken and sprinkle with oregano. Garnish with grilled lime slices, if desired.
Serves 4
Nutritional Information:
Calories Per Serving: 225, Fat: 8 g (3 g Saturated Fat), Cholesterol: 101 mg, Sodium: 240 mg, Carbohydrates: 8 g, Fiber: 3 g
© 2007, Brookshire Grocery Co. Nutrient counts are rounded to the nearest whole number. All dietary and lifestyle changes should be supervised by a physician.
Published 07/06/07
