Cooking with Tammy Kelly: Cook Up All That Summer Squash

Squash is in abundance this time of year…these healthy vegetables seem to be less affected by a shortage of rain than some others. Squash is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a great source of Thiamin, Niacin and Pantothenic Acid, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin B6, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese. Who would have thought these great easy to purchase fresh vegetables could pack such a punch! These recipes incorporate several other healthy vegetables too!!

Zucchini and Squash Casserole, Lightened Up

2 lbs. summer squash zucchini and yellow squash, cut into ¼-inch slices
2 ½ tablespoons olive oil
1 ¼ teaspoons salt, divided
½ teaspoon pepper
⅓ cup grated Parmesan cheese
⅓ cup Panko breadcrumbs
¼ teaspoon garlic powder
2 tablespoons fresh parsley, finely chopped

Preheat oven to 350 degrees.

Cut yellow squash and zucchini into thin, ¼-inch slices.

Sprinkle ½ teaspoon salt over the zucchini and squash slices. Let sit for 10 minutes and then dab to remove excess moisture with a paper towel.

Spray a 9-inch square baking dish with non-stick cooking spray.

Alternatively, overlap the zucchini and squash in a row. You should be able to form 4 rows.

Drizzle olive oil over the zucchini and squash and then sprinkle with salt and pepper.

In a small bowl combine Parmesan cheese, breadcrumbs, and garlic powder. Toss to combine and then sprinkle over the zucchini and squash.

Cover baking dish with aluminum foil and bake in preheated oven for 30 minutes.

Remove foil and turn heat to a High broil. Broil for an additional 5-7 minutes, or until breadcrumb topping starts to turn a golden brown. Serve immediately with fresh parsley and enjoy!

Easy Summer Squash Rice Recipe

1 cup long-grain white rice
2 cups vegetable broth or water
2 tablespoons olive oil
1 small yellow summer squash, diced
1 small zucchini, diced (optional)
1 small red bell pepper, diced
1 clove garlic, minced
1/4 teaspoon salt (adjust to taste)
1/4 teaspoon black pepper
1/2 teaspoon paprika
1/4 cup fresh parsley, chopped
2 tablespoons grated Parmesan cheese (optional)

Begin by rinsing the rice under cold water until the water runs clear. This step removes excess starch, ensuring your rice won’t be sticky. Once rinsed, drain the rice well.

Cook the rice, in a medium saucepan, bring the vegetable broth (or water) to a boil. Add the rinsed rice, then reduce the heat to low and cover. Let it simmer for about 15-20 minutes until the rice is tender and the liquid is absorbed. Once cooked, remove it from heat and let it sit covered for an additional 5 minutes.

While your rice is cooking, grab a large skillet and heat the olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until it becomes fragrant. Next, toss in the diced yellow squash, zucchini, and red bell pepper. Cook for about 5-7 minutes, stirring occasionally, until the vegetables are tender but still crisp.

Sprinkle in the salt, black pepper, and paprika to season the vegetables while they’re cooking. Stir well to mix the spices into the veggies.

Once the rice has rested, fluff it with a fork and add it to the skillet with the sautéed vegetables. Stir everything together well, allowing it to heat through for another 2-3 minutes. This is where the flavors meld together!

Remove the skillet from heat and stir in the chopped fresh parsley for a burst of color. If you like, add the grated Parmesan cheese for extra flavor. Taste and adjust the seasoning if needed.

Squash Fritters

2 cups yellow squash, finely chopped
1 cup onion, finely chopped
1 egg, beaten
1 teaspoon salt
1 teaspoon pepper
½ cup plus 1 tablespoon all-purpose flour
vegetable oil

In a large bowl, combine squash, onion, egg, salt and pepper. Mix well. Stir in flour.

In a skillet, heat ½-inch oil over medium-high heat.

Drop batter by tablespoonfuls into oil.

Cook about 3 minutes per side or until golden brown, turning once.

Drain croquettes on paper towels. Serve with a dipping sauce of your choice, such as a honey mustard sauce.

Chilled Zucchini and Lime Soup

(This recipe is from Tennessee HOME and GARDEN; I thought it was a unique way to serve zucchini or squash)

1 small onion
3 medium zucchini
1 tablespoon canola oil
¼ teaspoon red pepper flakes
1 teaspoon curry powder
½ teaspoon lime zest
⅓ cup lime juice
1 cup plain Greek yogurt
1 ½ cups chicken stock

Cut ends off zucchini and roughly chop, leaving on the skin. Roughly chop onion.

Sauté onion and zucchini in oil with red pepper flakes until softened and beginning to brown, about 10 to 12 minutes. Set aside to cool.

When cool, place the onion/zucchini mixture in a food processor or blender (I used an immersion blender), with all other ingredients and puree until very smooth and a pretty, pale green. Garnish with large garlic croutons, if desired.

Yellow Summer Squash Bread

1 ¾ cups flour
1 teaspoon cinnamon
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
½ cup canola oil
¼ cup sour cream
½ cup sugar
½ cup brown sugar
2 eggs
1 ½ teaspoon vanilla
1 ½ cups grated squash about 1 medium
cooking spray

Preheat oven to 350° and spray a 9" X 5" loaf pan with nonstick cooking spray.

Grate the yellow squash.

In a large bowl whisk the flour, cinnamon, baking powder, baking soda and salt until combined; set aside.

Mix oil, sour cream, sugars, eggs, and vanilla together in a medium bowl. Stir in grated squash. Add squash mixture into the dry ingredients and mix until just combined. Do not over-mix.

Pour batter into the prepared pan and bake about 1 hour, or until the top dries out and begins to crack, the loaf pulls away from the sides of the pan or a toothpick or cake tester comes out with only a few moist crumbs on it.

Let bread cool in the pan on a wire rack for about 30 minutes then take it out of the pan and cool completely. Serves 12.