need a healthy squash/zucchini recipe

margiea1

Anybody have any delicious but healthy squash and/or zucchini recipes? I in the past I would've breaded and fried them or sautéed in butter. Need other ideas. Thanks.

littlebudgie

Sometimes I just brush them with lemon juice and garlic and barbecue them until they're tender.

I'm also partial to grating them with a cheese grater and adding them to scrambled eggs.

melindasuefritz

Butternut squash casserole

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Ingredients
•2 medium butternut squash, peeled and cut into chunks
•1/2 cup sugar
•2 eggs
•1/4 cup milk
•2 tablespoons butter
•1 teaspoon vanilla extract
•1/4 teaspoon ground cinnamon
•1/4 teaspoon ground nutmeg
Directions
•Place squash in a large saucepan and cover with water; bring to a boil. Reduce heat; cover and simmer for 12-16 minutes or until tender. Drain.
•In a small bowl, beat squash until smooth. Add the remaining ingredients; beat well. Spoon into a 1-1/2-qt. baking dish coated with cooking spray. Cover and bake at 350° for 30-35 minutes or until a thermometer inserted near the center reads 160°. Yield: 6 servings.




Nutritional Facts
3/4 cup equals 246 calories, 6 g fat (3 g saturated fat), 82 mg cholesterol, 75 mg sodium, 47 g carbohydrate, 9 g fiber, 5 g protein.

orapronobis

Cut into very thin slices. Spray both sides with Pam. Sprinkle with salt (and other spices, if you like). Bake at 300 for about 20 minutes until crispy.

MorningWhispers

I love zucchini and tomatos!

Here's my recipe that we love at my house -

take a zucchini and slice it long ways. (I sometimes cut it in half and then slice each half long ways)

Place the zucchini strips face up, skin down in a baking pan.

Sprinkle a little olive oil on your strips (or if you don't want to use oil, use chicken broth)

sprinkle garlic salt or garlic spread powder

chop up a tomato into small pieces and spread them over your zucchini slices.

if you eat ham or bacon (be sure the bacon is cooked first), add a little of that to each slice.

Sprinkle with mozzarella cheese (optional)

Bake in oven for approximately 20 min at 375.

margiea1

Thanks littlebudgie, I like the shredded in eggs idea!

margiea1

Thanks melindasuefri. Do you think I can do this with regular yellow squash?

vegan4lyfe2012

Use a julienne peeler and peel it, skin included, into a heaping hill on your plate. Then, make a healthy spaghetti sauce and pour on top. It's really good and as a bonus, the calories are around 30 for a medium sized one

MorningWhispers

Butternut Squash - Here's the way I made it today (my first time eating it)

Peel and dice the squash.

Place in baking dish - add a little vegetable broth (or chicken broth) (I use progresso broth in a box items)

sprinkle with a little salt.

Sprinkle with cinnamon.

Bake in oven for 30 min or til squash is tender. (comes out the consistency of roasted potatoes)

To make it go further do the same thing with a sweet potato and cook them together.

alfiedn

My husband and I LOVE zucchini enchiladas. Don't use too much cheese and they're pretty healthy.

http://afoodiefamily.com/2013/04/26/vegetarian-enchiladas-ole/

edited to add: the original recipe is on skinnytaste.com (I can't remember if it's in MFP database already, but many of the recipes from that site are)

CuteMonkeyGal

Just made zucchini boats tonight on the grill.


Grilled Zu-Canoes
Number of servings -4

Generic - Zucchini - Medium, 2 Medium
Spices - Salt, table, 0.5 tsp
Spices - Pepper, black, 0.5 tsp
Extra Virgin Olive Oil, 1 Tbsp (15mL)
White Wine Vinegar, 1 tbsp
Onion - Onion, Yellow, Small, Whole, 0.5 each diced
Veggie - Roma Tomato, 1 medium diced
Mozzerella Cheese Stick, 1 stick diced
Spices - Basil, fresh, 2 tbsp
Calories Carbs Fat Protein Iron Fiber
Total: 305 25 21 11 13 6
Per Serving: 76 6 5 3 3 2

Cut the zucchinis in half lengthwise. Scoop out the pulp leaving about 1/4 of an inch. Slice out the bottom of the zucchini to make it sit flat. Spray the bottoms with PAM or similar spray. Mix the pulp and the other ingredients and then fill back up the boats. Put on the grill over medium high heat for about 15 minutes or until done. Enjoy!

Shari325

I have a couple...
Zucchini Tots - A low carb version of a Skinny Taste recipe.
Zucchini Tots
Servings: 2 Serving Size: 6 tots
Calories: 130 • Fat: 6 g • Protein: 10 g • Carb: 9 g • Fiber: 4 g
Ingredients:
1 cup zucchini, grated and pressed
1 large egg (4T whites)
2 T onion, diced
1/4 cup reduced fat sharp cheddar cheese, grated
2 T Chia Seeds
salt and pepper to taste
cooking spray

Directions:
Preheat oven to 400°. Spray a mini muffin tin with cooking spray.
Grate the zucchini into a clean dish towel. Wring all of the excess water out of the zucchini. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
Fill each muffin section to the top, pushing down on the filling with your spoon so it's nice and compacted so they don't fall apart when you take them out of the tin.
Bake for 20 minutes, or until the tops are golden.

Shari325

Zucchini boats
Scoop out the inside. Fill with cheese and sausage (similar to lasagna filling). Pour on spaghetti sauce. Bake until squash is cooked and tender.

The other night I sprayed a skillet with Pam, and tossed in finely sliced onion and zucchini. added a little salt and pepper at the end. Very yummy!

1longroad

Grilled in the George Foreman grill

Chop zucchini, 1 per person
Chop onion to taste
Spray skillet with Pam, or use fat of choice
Sauté the zucchini and onion until tender, adding salt, pepper, garlic and seasonings of choice

PikaKnight

allrecipes.com
skinnytaste.com
sharp magazine's website
goudamonster.com

Or google will also bring up more sites too.

you can also click on the search function of MFP and search. There are a lot of recipes there. Or you can try the blogs but you'd have to wade through them. I don't think you can search blogs to narrow it down.

sweetpickle1004

My friend made these the other day...so awesome! Calories per serving: 110, Fat: trace, Cholesterol: 0mg, Sodium: 437mg

Potato - Zucchini Pancakes With Warm Corn Salsa - Diabetic

http://www.grouprecipes.com/99866/potato---zucchini-pancakes-with-warm-corn-salsa---diabetic-friendly.html

joyce0624

bump

icimani

I use Land O Lakes Saute Express and just sautee slices for a few minutes. Quick and easy.

And lately, since I have a brand new grill, I've been cutting them into planks about 3/4" thick, spray with with a butter flavored canola oil or olive oil and sprinkle with seasonings - I've just been using Morton's Seasoned Salt.

megsi474

Another vote for zucchini boats/pizzucchini. Very easy and tasty.

hotmomma0612

This is by far my favorite squash recipe!

http://www.marthastewart.com/355561/spaghetti-squash-turkey-meatballs

talk2elles

Courgette/zucchini, red onion and carrot 'quiche' - this is actually an oven baked omelette! Grate 3 medium sized carrots into a large Pyrex dish. Cut the courgette/zucchini into 3 pieces then use a mandolin on the firm and outer parts of the courgette/zucchini. Finely chop one red onion. Place all items into the Pyrex dish and mix. Beat 6-12 eggs, add spices of your choice (I add a pinch of cayenne pepper, sage, rosemary and salt but it is also tasty with curry powder too) then pour over the veggies and put in the oven at 180'C for 20-40minutes depending on how well cooked you like your omelette/'quiche'
234kcal per 1/4 when made with 10eggs

My daughter (7) her favourite snack at the moment is courgette/zucchini slices (1cm deep) topped with Garlic Philadelphia (it's a soft cheese), golden sultanas/currants and pine nuts...they are really moreish!

krommama

We just usually saute them with onions. Sometimes we add a little ginger and soy sauce. Yellow squash is one of my favorites.

Darkefairie

i like butternut squash cut into chip shapes..ish! sprayed in frylight and roasted! so nice and can kill a sugar craving! :-) my kids love this too

hecham

"Garden vegetable crustless quiche" from the CookingLight website. So delicious and it calls for loads of zucchini and squash.

20072013

bump

Princessxrose

Our home makes Zucchini noodles. My fav is zucchini noddles with grilled chicken, bell peppers, and mushrooms in a pesto sauce. My BF loves it and it's such a great alternative to pasta.

Blossom59

The other night I quarted my zucchini, shredded cabbage and cut up some onions. I sauted them in a skillet with butter. I put a lid on it and let them cook down. I let them cook until they started turning brown. I was so good!.......The browned zucchini tasted almost like fried squash....even my little boy liked it.

ShallowGlass

I shred up zucchini in my food processor to a fine consistency and add it to my homemade marinara sauce. I find that it adds a nice texture without changing the flavor too much. I'm at work now, but I can post my recipe when I get home.

nwatrous

I made the chicken enchilada stuffed zucchini from the SkinnyTaste website over the weekend. They were amazing! Great with a side of seasoned black beans.

http://www.skinnytaste.com/2012/08/chicken-enchilada-stuffed-zucchini-boats.html

wlaura88

This is my favorite recipe with zucchini and squash. It replaces lasagna noodles with zucchini and squash and the ricotta with a mixture of Greek yogurt, chopped broccoli and shredded cheese (it says use raw shredded goat cheese, but I just use low-fat or fat free shredded mozzarella cheese).

http://www.whatrunslori.com/2011/12/paleasagna/

Also, I second the zucchini pizza boats.

NualaTW

Zucchini & Black Bean Quesadilla

1 cup chopped zucchini
1/2 cup black beans (drained/rinsed)
2 tsp olive oil
1 tsp cumin
2 whole wheat tortillas
1/4 cup shredded monterey jack cheese

Saute zucchini, black beans in olive oil & cumin for about 5 minutes.
Put mixture on tortillas
Sprinkle w/cheese
Fold tortillas in half and cook in pan until cheese melts
Top with salsa and plain non-fat greek yogurt

Makes 2 servings.

Quinoa and Black Bean Chili

1/2 cup dry quinoa
1 cup water (or vegetable stock)
1.5 tsp olive oil
1/2 cup chopped onion
2 garlic cloves minced
1 can no-salt added diced tomato (14 oz)
1 can low-sodium black beans (rinsed/drained)
1/2 green bell pepper (chopped)
1/2 red bell pepper (chopped)
1/2 large zucchini (chopped)
1/2 jalapeno pepper (seeded/diced)
1/2 TBS chili powder
1/2 TBS ground cumin
1/2 TBS ground chipotle
1/2 tsp ground oregano
1/2 cup frozen corn kernals

Bring the quinoa and water (or stock) to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes; set aside.

Meanwhile, heat the vegetable oil in a large pot over medium heat. Stir in the onion, and cook until the onion softens and turns translucent, about 5 minutes. Add the garlic, chili powder, and cumin; cook and stir 1 minute to release the flavors. Stir in the tomatoes, black beans, green bell pepper, red bell pepper, zucchini, jalapeno pepper, chipotle pepper, and oregano. Season to taste with salt and pepper. Bring to a simmer over high heat, then reduce heat to medium-low, cover, and simmer 20 minutes (sometimes have to add a little water or stock if too thick).

After 20 minutes, stir in the reserved quinoa and corn. Cook to reheat the corn for 5 minutes. Remove from the heat, and stir in the cilantro to serve.

Makes 4-5 servings.