Summer Squash is in season, it’s very tasty, and very healthy. I’ve been growing it this summer, and sometimes grow so much I’m not sure what to do with it! I’ve tried steaming, battering and frying (which is high in fat), putting into sauces, and baking. So, I was searching for the next best alternative. The obvious choice – stuffed squash. <!–more–>
Many recipes call for added cheese, and bacon or sausage, but I played around with a recipe that is relatively low in fat and that everyone will enjoy. It uses ground turkey, and some Parmesan cheese – just enough on top to add some zing.
The delicate flavor, soft shell and creamy white flesh of summer squash is a perfect addition to any summer meal. Although summer squash has long been recognized as an important food source of carotenoids, only recently have research studies documented just how fantastic summer squash can be when it comes to these key antioxidants. Summer squash is a rich source of Vitamin A and C, magnesium, fiber, folate, riboflavin, phosphorus, potassium and Vitamin B6. In addition, it is high in manganese, a mineral which helps the body process fats, carbohydrates, and glucose.
As far as calories, you can eat them to your hearts content. There are 18 calories in 1 cup of sliced Yellow Summer Squash. Calorie breakdown: 8% fat, 67% carbs, 24% protein.
- 2 large or 4 medium squash (green zucchini, Cousa Squash, or yellow squash)
- 2 tablespoons olive oil
- 1 lb lean turkey sausage
- 1 red onion, finely chopped
- 1 cup chopped fresh or canned tomatoes
- Kosher salt and freshly ground black pepper
- 2 teaspoons chopped fresh thyme
- ⅓ cup panko breadcrumbs
- ¼ cup Parmesan
- 2 tablespoons chopped fresh parsley
- Read more at: http://www.foodnetwork.com/recipes/jamie-deen/stuffed-summer-squash-boats-recipe.html?oc=linkback
- Preheat the oven to 350 degrees F.
- Put the squash in a high-sided skillet or pot, cover halfway with water and bring to a simmer. Turn to low, cover with a lid and cook until tender crisp, 8-10 minutes. Set the squash aside to cool.
- Place skillet on medium-high heat. Add 1 tablespoon oil and once hot, stir in the turkey sausage. Chop with spatula while frying until almost cooked through, about 4 minutes. Stir in the onions and cook until softened, about 4 minutes more. Add the tomatoes, season with salt, pepper, and thyme and cook until the tomatoes are broken down. Set aside to cool.
- While the mixture is cooling, trim the ends of the squash, slice in half lengthwise and scoop out the seeds with a spoon, making a boat shape. Chop up the centers and combine with the sausage filling.
- Spoon the mixture into the shells, mounding them high, and place on a baking sheet. Mix together the panko, Parmesan and chopped parsley in a small bowl and sprinkle on top of the stuffed squash. Drizzle everything with remaining olive oil and bake until golden on top, about 25 minutes.
This recipe is a variation of a recipe from Food Network.