This past weekend I had a handful of heirloom tomatoes and some summer squash from my CSA share, so I did a quick search online for something different to make using the produce.
I found a great recipe for Moroccan Chicken on Martha Stewart’s Everyday Food website. The recipe was for one, but I more than doubled it so that Andy and I would both be able to enjoy it (and have leftovers too!) and I made it with quinoa instead of couscous for the additional nutrition benefits.
We liked the recipe, but I think it needed some more spices to make it more traditional Moroccan cuisine. It was certainly quick and easy to make and a great use for our fresh veggies.
How do you like to cook with summer squash and tomatoes?
Between football games and holiday parties there sure are a lot of celebrations this time of year, all of which tend to involve food. Last week I shared one of my favorite hors d’oeurves, Salmon Ceviche in Cucumber Cups, on fellow dietitian Robyn Webb’s Fabulous Food Finds blog. Today I have another recipe to share, but this time it’s a classic cold weather favorite that is made a bit more nutritiously, while maintaining the delicious flavor.
Cheesy Bean, Zucchini, & Red Pepper Dip
Serves: 8; Serving Size: ½ cup
- 1 tablespoon olive oil, divided
- 1 small zucchini, cubed
- 1 small red pepper, cubed
- 1 small red onion, chopped
- 1 to 2 jalapeño peppers, seeds and ribs removed, chopped
- 1 can (15-ounces) black beans, drained and rinsed
- 1/2 teaspoon salt
- Freshly ground black pepper
- 1 teaspoon chili powder
- 1 cup grated reduced-fat Monterey jack or cheddar cheese
- Preheat oven to 350ºF.
- Heat 1 teaspoon olive oil in a skillet over medium heat. Add zucchini and sauté for 3 to 5 minutes, until soft. Remove from pan and set aside.
- Repeat step 2 with the red pepper, and then repeat again with the onions.
- Once the vegetables are all cooked, add them all back into the pan over low heat for another 3 to 5 minutes.
- Transfer vegetables from pan to a small to medium-sized ovenproof bowl. Add the drained beans, salt, pepper, and chili powder and toss to combine.
- Top bean and vegetable mixture with cheese and bake for about 10 minutes. Once the cheese is mostly melted, broil the dip for about 2 to 3 more minutes until the cheese is brown and bubbly. Serve with healthier chips.
Nutrition Information (per ½ cup serving): 106 calories, 7 g protein, 10 g carbohydrate, 3 g fiber, 4 g fat, 2g sat fat, 8 mg cholesterol, 247 mg sodium
Posted in Entertaining, Holiday Eating, Recipes
Tagged bean and vegetable dip, bean dip, cheesy bean dip, football eating, healthier bean dip, healthier football food, healthy dip recipes, healthy holiday recipes, holiday eating, Jessica Fishman Levinson, Jessica Fishman Levinson MS RD, nutritiouliicous, nutritious and delicious, Recipes, red peppers, registered dietitian jessica fishman levinson, tailgating recipes, zucchini
Last week I told you all about summer squash — the different varieties, the nutritional benefits, and how to use it. I’ve also told you a little bit about some of the winter squash varieties. Surprisingly, the Barefoot Organics CSA grew winter squash in the summer, and I found a spaghetti squash in my box a couple of weeks ago. (Most produce you can find year round in a supermarket, but it’s surprising to see typical fall and winter foods fresh from a farm in the summer!)
I decided to make the spaghetti squash into a simple meal, similar to some of my other pantry dinners. I couldn’t cut through the squash, so I roasted it whole on a baking sheet for about 45 minutes (I did this the day before I used it). The next night I removed it from the fridge, cut it open, and using a fork, separated the flesh, which is in the form of spaghetti. I heated up the “spaghetti” in the microwave, and in the meantime sauteéd some zucchini and onions in a pot. I then added tomato sauce and cannelloni beans to the sauteéd vegetables warmed it up.
Once everything was warm, I plated the meal: Spaghetti squash topped with sauteéd zucchini, cannelloni tomato sauce, and some grated cheese. A nutritioulicious™, balanced meal in no time! Andy was shocked at how amazing it tasted (another case of a healthy, yet flavorful meal) and never knew that squash could be used in place of pasta!
Nutrition Facts for 1 cup of roasted spaghetti squash: 42 calories, 0.5 g fat, 0 g saturated fat, 10 g carbohydrate, 2 g fiber, 1 g protein, 0 mg cholesterol, 28 mg sodium.
Have you ever used spaghetti squash before?
Yesterday I told you about the different types of summer squash and their nutritional benefits. Whether or not you have made summer squash before, I wanted to share some different ways to cook with it and use it:
How do you enjoy summer squash?
Posted in Dinner, Lunch, Nutrition Tips, Recipes, Seasonal Eating
Tagged grilled squash, how to cook with summer squash, how to use summer squash, saute vegetables, squash soup, Summer Squash, zucchini, zucchini bread, zucchini muffins
One of the most common vegetables you’ll find at the supermarket or farmers markets during the summer is summer squash. Unlike winter squash, summer squash has a higher water content and is not a starchy vegetable, making it lower in calories. There are different types of summer squash, including:
- Zucchini — commonly green & similar in shape to a cucumber
- Yellow Summer Squash — often used interchangeably with zucchini
- Pattypan Squash — yellow or green in color, small and round with scalloped edges; more tender and delicate than other summer squash varieties
All summer squash varieties are good sources of vitamins A and C, manganese, magnesium, and potassium, nutrients that are involved in heart health, preventing arthritis, and keeping your skin beautiful.
Nutrition Facts for 1 cup sliced, cooked summer squash: 36 calories, 1.6 g protein, 8 g carbohydrate, 2.5 g fiber, 0.5 g fat
Coming up: Ways to use summer squash!