|
Squash are fleshy vegetables protected by a hard rind. They belong to the plant family that includes melons and cucumbers. The skin and rind of summer squash are rich in the nutrient beta-carotene, but the fleshy portion of this vegetable is not. To gain the full nutritional benefits of this vegetable, the skins or rinds must be eaten. Squash has been a staple for the Native Americans for more than 5000 years, and was a mainstay for early European who settled in America. George Washington and Thomas Jefferson were enthusiastic squash growers. In the nineteenth century, merchant seamen returned from other parts of the Americas with many new varieties. This resulted in the various colors, shapes, and sizes that are available today. Even though some varieties grow on vines while others grow on bushes, squash are commonly divided into the two groups, summer and winter. There are several types of summer squash, but zucchini is the most popular summer squash purchased in the United States. Summer squash come in many different colors and shapes. The different varieties of squash can be used interchangeable in most recipes, because most squash are similar in texture and flavor. Choose squash that are firm and fairly heavy for their size, otherwise they may be dry and cottony inside. Look for squash that have bright, glossy exteriors. Avoid buying squash that have nicks or bruises on their skins or ones that have soft spots. Place summer squash in plastic bags and store in the refrigerator. Fresh summer squash should keep for up to a week. Thicker-shinned varieties such as chayote will stay fresh for two weeks or longer. | | | Cooked Squash | Serving Size 1/2 cup (90g) | Amounts Per Serving | % Daily Value | | Calories 20 | | | Calories from Fat 5 | | | Total Fat 0g | 0% | | Saturated Fat 0g | 0% | | Sodium 0g | 0% | | Total Carbohydrate 4g | 1% | | Dietary Fiber 1g | 4% | | Sugars 2g | | | Protein 1g | | | Vitamin A | 4% | | Vitamin C | 8% | | Calcium | 2% | | Iron | 2% | * Percent Daily Values are based on a 2,000 calorie diet. | | | | | | | | | Raw Squash | Serving Size 1/2 cup, cubed (98g) | Amounts Per Serving | % Daily Value | | Calories 20 | | | Calories from Fat 0 | | | Total Fat 0g | 0% | | Saturated Fat 0g | 0% | | Sodium 0g | 0% | | Total Carbohydrate 5g | 2% | | Dietary Fiber 1g | 4% | | Sugars 1g | | | Protein 1g | | | Vitamin A | 15% | | Vitamin C | 10% | | Calcium | 2% | | Iron | 2% | * Percent Daily Values are based on a 2,000 calorie diet. | | | | | |
Recipes Zucchini Boats
Makes 4 servings. Ingredients 2 medium zucchini
1/2 cup shredded carrot
1/4 cup chopped onion
Vegetable cooking spray
1 cup corn bread stuffing mix
3 Tbsp. water
1/4 cup shredded reduced fat sharp cheddar cheese Halve zucchini lengthwise. Scoop out pulp, leaving ¼-inch thick shells. Discard pulp. Place zucchini halves, cut side down, in a large skillet. Add ½ cup water. Bring to a boil; reduce heat. Cover and simmer for 5 minutes. Drain zucchini on paper towels. Meanwhile prepare stuffing. Lightly spray a medium saucepan with vegetable spray. Add carrot and onion and cook over medium heat until onion is tender. Stir in stuffing mix and water. Next, spoon stuffing into prepared zucchini. Sprinkle cheese on top of the stuffing in each zucchini then place them in a shallow baking dish. Bake in a 350° oven for about 20 minutes or until zucchini are tender and stuffing is heated through. Nutritional Analysis per serving: Calories 114, Total Fat 3g, Saturated Fat 1g, Carbohydrates 17g, Protein 5.6g, Cholesterol 0mg, Fiber 2.4g, Sodium 226mg.
|
Varieties
