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Calabacitas Makes 6 servings, about 2/3 cup each Ingredients 1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 poblano or Anaheim chile pepper, seeded and diced
2 cups diced zucchini
2 cups diced summer squash
½ teaspoon salt
2 tablespoons chopped fresh cilantro (optional) Calabacitas Instructions Heat oil in a large nonstick skillet over medium heat. Add onion and chile; cook, stirring, until soft, about 4 minutes. Add zucchini, summer squash and salt; cover and cook, stirring once or twice, until tender, about 3 minutes. Remove from the heat and stir in cilantro (if using). Calabacitas Nutrition Information Per serving: 40 calories; 2 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 4 g carbohydrate; 1 g protein; 1 g fiber; 199 mg sodium; 201 mg potassium.
Nutrition bonus: Vitamin C (30% dv).
0 Carbohydrate Servings
Exchanges: 1 vegetable, 1/2 fat |
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Creamy Gorgonzola Polenta with Summer Squash Sauté Makes 4 servings, 3/4 cup polenta & 1 cup vegetables each Ingredients 2 14-ounce cans vegetable broth or reduced-sodium chicken broth, divided
1 cup water
¾ cup cornmeal
½ teaspoon freshly ground pepper
�?cup crumbled Gorgonzola cheese
2 tablespoons extra-virgin olive oil
3 tablespoons minced garlic
2 small zucchini, halved lengthwise and sliced
2 small yellow summer squash, halved lengthwise and sliced
2 tablespoons flour
¼ cup chopped fresh basil Creamy Gorgonzola Polenta with Summer Squash Sauté Instructions 1. Combine 2 1/2 cups broth and 1 cup water in a small saucepan. Bring to a boil. Slowly whisk in cornmeal and pepper until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and no longer grainy, 10 to 15 minutes. Stir in Gorgonzola; remove the polenta from the heat.
2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Stir in zucchini and squash and cook, stirring occasionally, until starting to soften and brown in places, about 5 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in the remaining 1 cup broth and bring to a boil, stirring often. Reduce heat to medium-low and simmer, stirring occasionally, until thickened and the vegetables are tender, 1 to 3 minutes. Stir in basil; serve the sauté over the polenta. Creamy Gorgonzola Polenta with Summer Squash Sauté Nutrition Information Per serving: 264 calories; 14 g fat (5 g sat, 5 g mono); 20 mg cholesterol; 27 g carbohydrate; 11 g protein; 5 g fiber; 356 mg sodium; 351 mg potassium.
Nutrition bonus: Vitamin C (40% daily value), Calcium (15% dv).
Exchanges: 1 1/2 starch, 1 vegetable, 1 high-fat meat, 1 1/2 fat; 1 1/2 Carbohydrate Servings |
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Oven-Fried Zucchini Sticks Makes 4 servings Ingredients Canola oil cooking spray
½ cup whole-wheat flour
½ cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
½ teaspoon freshly ground pepper
1 ½ pounds zucchini (about 3 medium), cut into ½-by-3-inch sticks
2 large egg whites, lightly beaten Oven-Fried Zucchini Sticks Instructions 1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
2. Combine whole-wheat flour, all-purpose flour, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more. Serve hot. Oven-Fried Zucchini Sticks Nutrition Information Per serving: 108 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 6 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium. Nutrition bonus: Vitamin C (48% daily value), Potassium (15% dv).
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 1/2 vegetable |
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Baked acorn squash with pine nuts and garlic Dietitian's tip: Acorn squash cooks quickly and takes on an elegant appearance when sliced into rings and roasted. For easier cutting, microwave whole unpeeled squash on high for a few minutes to soften them. SERVES 4 Ingredients 2 small acorn squash, about 2 pounds total weight
3 teaspoons extra-virgin olive oil
1/4 teaspoon salt
8 cloves garlic, halved
1 tablespoon pine nuts
1/4 teaspoon freshly ground black pepper Directions Preheat the oven to 400 F. Coat a shallow baking dish with cooking spray. Cut the squash crosswise into rings 1/2-inch thick, leaving the peel intact. Scrape the seeds out of the center of each ring and discard. Place the rings in the prepared baking dish in a single layer, allowing them to overlap slightly. Brush with 1 1/2 teaspoons of the olive oil, and sprinkle with 1/8 teaspoon of the salt. Bake for 15 minutes. Meanwhile, in a small bowl, mix the garlic and pine nuts with the remaining 1 1/2 teaspoons olive oil. Sprinkle the garlic and pine nuts evenly over the squash rings and continue baking until the squash is tender and the pine nuts are lightly browned, about 10 to 15 minutes longer. Season the squash rings with the remaining 1/8 teaspoon salt and the pepper. Serve immediately. Nutritional Analysis(per serving) | Calories | 138 | Monounsaturated fat | 3 g | | Protein | 3 g | Cholesterol | 0 mg | | Carbohydrate | 25 g | Sodium | 154 mg | | Total fat | 5 g | Fiber | 7 g | | Saturated fat | 1 g | | |
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