Category Archives: Summer Squash

Kyle’s Dal Curry

6 TBS olive oil
1 tsp ground coriander
1 cup chopped onion
2 tsp tumeric
1/4 to 1/2 tsp chili powder
3 cups vegetable or chicken broth
1/2 tsp black pepper
2 cups red lentils, rinsed
2 tsp cumin
1/2 can coconut milk
Salt & pepper to taste

Bring broth to a simmer and add lentils. Simmer until lentils are soft. In a separate skillet add olive oil and sauté onions until translucent. Add all spices and cook for 3 minutes. Combine cooked lentils, seasoned onions, and coconut milk together. This will produce a chunky texture. If you prefer a smoother consis- tency, you can blend in a food processor.
Options: For a simple version, add fresh diced tomatoes and cilantro, and serve over rice. OR include more vegetables: Steam or boil a variety of vegetables (carrots, broccoli, cauliflower, zucchini, summer squash, swiss chard, fresh basil, beans, etc.). Top cooked vegetables with the curry. The possibilities are endless. I usually make a double batch of the curry, and freeze half. It makes a great, fast, easy meal. Just add vegetables or rice and serve. Or just eat with pita bread.

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Tex-Mex Chicken Skillet Meal

1 Tbsp. olive oil
1 hot pepper, minced (optional)
2 cups diced cooked chicken
1-oz pkg. taco seasoning mix
¼ cup water
4 small summer squash (such as zucchini), halved and sliced
1 green pepper, julienned
In a large skillet, heat oil over medium-high heat. Add hot pepper, chicken, taco seasoning and water; sauté until chicken is heated through. Add squash and green pepper; sauté until crisp-tender, about 3 to 5 minutes.

Serves 4. Per serving: 260 calories, 8 g fat,
39 g protein, 10 g carbohydrate, 1 g fiber,
750 mg sodium

Simply Delightful Salmon Supper

1 medium zucchini, chopped
1 small yellow squash, chopped
1 small red bell pepper, chopped
4 skinless salmon fillets (1 lb.)
1 can (14.5 oz.) diced tomatoes, drained
½ cup low-fat sun-dried tomato dressing
3 cups brown rice, cooked as directed
Preheat oven to 375°F. Spray a 9×13-inch baking dish with cooking spray. Add zucchini, squash and pepper; mix.
Place salmon fillets on top of vegetables. In a separate small bowl, mix tomatoes and dressing; spoon over salmon.
Bake 20 to 25 minutes or until salmon flakes easily with fork. Serve over hot rice. Enjoy!

Serves 4. Per serving: 380 calories, 10 g. fat, 28 g. protein, 44 g. carbohydrate, 4 g. fiber, 440 mg. sodium

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Delicious Roasted Veggies

½ cup olive oil
¼ tsp. salt
1 Tbsp. sugar
¼ tsp. ground black pepper
1 Tbsp. crushed red chili flakes
1 Tbsp. minced garlic
1 red bell pepper, diced
1 green bell pepper, diced
1 yellow squash, diced
1 eggplant, diced
1 red onion, diced
1 lb potatoes, with skin, diced
½ head cabbage, diced
Directions: Preheat oven to 425 degrees. In a large bowl, combine first 6 ingredients. Toss the vegetables in the oil mixture and spread on a cookie sheet. Bake until the potatoes are tender, tossing every 15 minutes to prevent sticking.

Serves 8 (about 1 cup each) Per serving: 270 calories, 14 g fat, 5 g protein, 33 g carbohydrate,  8 g fiber, 100 mg sodium

Sage– Roasted Squash

3-4 medium yellow summer squash or zucchini
2 TBS Olive oil
2 TBS chopped fresh sage
1 TBS minced garlic
Salt and pepper
Directions: Heat oven to 350 degrees. Cut squash or zucchini into 1-inch dice, toss with other ingredients, and roast until tender in baking dish, 15-20 minutes. Season with salt and pepper to taste.

Fettuccine with vegetables in a light tomato sauce

from Serving Up the Harvest

3 tablespoons extra-virgin olive oil
3 tablespoons butter
2-4 garlic cloves, minced
4 cups blanched, julienned vegetables, such as artichokes, asparagus, bell peppers, broccoli, broccoli rabe, carrots, cauliflower, kale, chard, corn, Belgian endives, fennel, leeks, peas, beans, spinach, summer squash, alone or in any combination
1/4 cup chopped or torn fresh herbs (basil, mint, oregano, parsley, alone or in any combination)
2 ripe tomatoes, seeded and diced, or 1 1/2 cups halved or quartered cherry tomatoes, or 1 1/2 cups canned diced tomatoes
1 cup chicken or vegetable broth
Salt and pepper
1 pound fettuccine
1 cup Parmigiano-Reggiano cheese, plus more for serving
Directions: Begin heating a large pot of salted water for the pasta. Heat the oil and butter in a large skillet over medium-high heat. Add the garlic and sauté until fragrant, about 30 seconds. Add the vegetables and sauté until heated through, 3-5 minutes. Stir in the herbs, tomatoes, and broth and season to taste with salt and pepper. Keep warm. Cook pasta until al dente. Drain briefly. Transfer the pasta to a serving bowl. Add the vegetable mixture and toss to coat. Add the cheese and toss again. Season generously with salt and pepper. Serve hot, passing additional cheese at the table.

Vegetable Curry

adapted from Quick Vegetarian Pleasures

1 can coconut milk
3 TBS olive oil
2 medium onions, diced
2 tsp minced ginger
4 garlic cloves, minced
1 1/2 tsp turmeric
2 tsp ground cumin
2 TBS ground coriander
1/8 tsp cayenne pepper, or more to taste
1 cup carrots, very thinly sliced
1 cup cauliflower, broken into bite-sized flowerets
1 cup green beans
1 cup diced zucchini
1 cup diced summer squash
1 cup peas (can be frozen)
1 cup garbanzo beans
1/2 tsp salt
Hot cooked rice
Directions: Add olive oil to a large skillet over medium heat. Add the onions, ginger, and garlic and sauté, tossing often, 10 minutes, or until the onions begin to brown. Sprinkle on the spices and stir to mix thoroughly. Cook this mixture 2 minutes to blend the flavors. Stir in the coconut milk and bring to a boil. Add all of the vegetables, garbanzo beans, and salt, and toss to coat the vegetables
with the sauce. Cover the pan and cook 7 minutes. Remove the cover and continue to cook the curry, tossing often, until the vegetables are tender and the sauce has thickened, about 10 minutes more. Serve with some rice on the side, and drizzle a spoonful of sauce over the rice.

Try substituting different types of vegetables in this recipe – whatever you might have in your kitchen. You can even add fresh spinach or swiss chard, just roughly chop into smaller pieces.  Fresh basil is also a great addition – add about 1/2 cup chopped leaves at the end of cooking.

Creamy Vegetable Pasta

adapted from Simply in Season

1 cup cottage cheese or ricotta cheese
1/2 cup milk
1/3 cup Parmesan cheese (freshly grated)
1-2 cloves garlic (depending on your love of garlic)
2 TBS fresh basil, chopped (or 2 tsp dried)
2 TBS fresh parsley, chopped (or 2 tsp dried)
1/2 tsp salt

Stir above together in a bowl and set aside. Or for a smooth texture, puree in a blender.

12 ounces pasta

In a large soup pot (with about 7 cups of water), start cooking according to package directions.

1 cup carrots, sliced thinly
2 cups zucchini or summer squash sliced
1 cup green beans, sliced
1 cup peas (frozen is fine)
1/4 cup leeks, chopped

Stir in carrots 6 minutes before pasta is done; boil 3 minutes. Stir in zucchini and green beans slowly; boil 2 minutes. Stir in peas and leeks slowly; boil 1 minute. Remove from heat. Drain well and return to pot.

2 TBS butter

Toss butter with pasta and vegetables until melted. Add cottage cheese mixture; toss gently to coat. Serve immediately and
sprinkle with freshly grated Parmesan cheese and freshly ground pepper.

You can substitute a variety of vegetables in this
recipe. Try broccoli, cauliflower, asparagus,
spinach, chard, etc.

Pesto Veggie “Pasta”

2 medium zucchini
2 medium yellow summer squash
½ cup pine nuts
4 to 5 garlic cloves, peeled
½ cup cilantro
½ cup fresh basil
2 Tbsp. lemon juice
3 Tbsp. Bragg’s liquid aminos
1/8 tsp. salt
2 cups coarsely chopped tomatoes
pepper to taste
Directions: Shave zucchini and squash into ribbons using vegetable peeler. In a food processor, puree pine nuts, garlic, cilantro, basil, lemon
juice and liquid aminos until smooth. Add tomatoes and pulse just until blended. Toss squash ribbons with pesto. Season to taste
with pepper and serve. (Original recipe calls for raw zucchini & summer squash, but if you like, you can boil for 2 minutes.)

Serves 4. Per serving: 170 calories, 12 g. fat,
6 g. protein, 15 g. carbohydrate, 4 g. fiber,
590 mg. sodium.

Simply Delightful Salmon Supper

1 medium zucchini, chopped
1 small yellow squash, chopped
1 small red bell pepper, chopped
4 skinless salmon fillets (1 lb.)
1 can (14.5 oz.) diced tomatoes, drained or the equivalent of fresh, diced tomatoes
½ cup low-fat sun-dried tomato dressing
3 cups brown rice, cooked as directed
Directions: Preheat oven to 375°F. Spray a 9×13-inch baking dish with cooking spray. Add zucchini, squash and pepper; mix. Place salmon fillets on top of vegetables. In a separate small bowl, mix tomatoes and dressing; spoon over salmon. Bake 20 to 25 minutes or until salmon flakes easily with fork. Serve over hot rice. Enjoy!

Serves 4. Per serving: 380 calories, 10 g. fat,
28 g. protein, 44 g. carbohydrate, 4 g. fiber,
440 mg. sodium