Sautéed Yellow Squash

Yellow squash. You find it next to the zucchini in the produce section but the zucchini bin seems to empty out much quicker than the yellow squash. Plus how many recipes for yellow squash bread or yellow squash muffins or do you see on Pinterest? I’d wager to say not nearly as many as for zucchini, if any at all.

So where does that leave the poor, yellow guy? Well, with plenty of options, actually. Yellow squash (one of the summer squash varieties), is a great food to start including in your diet, if you don’t already. You may have noticed there are two kinds of yellow squash -- the kind that is straight, and the kind that has a curved neck. In both cases, the bottom of the squash is larger than the top. While the skin can be smooth or bumpy, it’s always thin and when you cut into it, you’ll notice that the flesh is whiter and has bigger seeds than the inside of a zucchini. 

Yellow squash can be eaten cooked or raw -- either way provides you with lots of nutrition. (Although you’ll lose some of the water content when you cook the squash.) It’s low-calorie, low-sugar, and its fiber and water content can help you stay fuller, longer. These factors are important if you are watching what you eat. 

Yellow squash is great on the grill, diced and added to salsa or relish, or spiralized as a pasta substitution. The only limit to eating more squash is your imagination -- now is the time to get creative. How many ways can you think of to include this veggie varietal in your diet?

According to the USDA nutrient database, one medium yellow squash contains 39 calories, 2 grams of protein, zero grams of fat, 8 carbs, 4 grams of fiber, and 4 grams of sugar. In addition, you’ll find ample amounts of calcium, iron, and vitamins C, A, and B, as well as beta-carotene and lutein. What you won’t find -- cholesterol. That’s right, yellow squash is a cholesterol-free food.

  • It is low-carb. Most of the calories in yellow squash comes from its carb content, which is to say, there really isn’t much of either. You can eat an entire medium-sized yellow squash and only consume 39 calories and 8 grams of carbs -- not a bad deal at all. Spiralize a couple of those suckers and you have a nice bowl of faux pasta on your plate, ready to be topped with some crumbled or sliced chicken sausage, bell peppers, and fresh marinara sauce. When you consider one cup of pasta contains around 14 grams of carbs, you’ll be glad you filled your plate with a healthy helping of squash, instead. 

  • It is low-calorie. When you’re on a diet or watching what you eat, then every calorie counts. Yellow squash is low-calorie, so you can eat a lot of it and still meet your calorie requirements for the day. It’s also a great vegetable to mix in or add to pastas and other calorie-dense foods to fill you up while helping you slim down. 

  • It is a good source of beta-carotene. A primary source of vitamin A, beta-carotene is also what gives yellow squash its vibrant hue. It’s also a carotenoid that acts as an antioxidant which protects the body from free radicals, can slow cognitive decline, and can keep your immune system, tissues, mucous membranes, hair, and skin healthy. 

  • It is fiber-full. Not only does it keep you feeling fuller, longer, it also aids in digestion and helps to regulate your digestive system. Every medium yellow squash provides four grams of fiber. When added as a side dish, combined with other veggies or carbs or eaten raw, sliced thin and dipped in hummus, you can bet you’re getting a good start on your fiber intake for the day. 

  • It’s cholesterol-free. If you are watching your cholesterol intake, then you needn't worry about eating summer squash. You can eat squash to help lower your cholesterol as well, as studies have shown that a plant-based diet can lower your total cholesterol. This includes both HDL and LDL levels, compared to those who eat more of a meat-based diet. 

Info from: https://www.slenderkitchen.com/article/yellow-squash-why-you-should-start-eating-this-veggie-now

SAUTÉED YELLOW SQUASH

Cook Time: 17 mins

Serves 4

An all-time favorite summer squash recipe! 

Ingredients

  • 3 yellow squash

  • Small onion (diced)

  • Extra virgin olive oil, for drizzling

  • Fresh basil & thyme for garnish, optional or spice of choice

Herb oil

  • 1 tablespoon lemon juice

  • 1 tablespoon extra-virgin olive oil

  • 1 small garlic clove, grated

  • 2 tablespoons parsley, finely chopped

  • ¼ teaspoon sea salt

  • Freshly ground black pepper

Bread Crumb Topping

  • ¼ cup gf panko bread crumbs

  • ¼ cup Parmesan or vegan parm

  • 1 tablespoon chopped parsley

  • ¼ to ½ teaspoon sea salt

  • pinch of red pepper flakes (optional)

Instructions

  1. Slice the squash into ¼-inch rounds. If the squash is large, slice the rounds into half-moons.

  2. Make the herb oil: combine the lemon juice, olive oil, garlic, parsley, salt, and pepper and mix

  3. Make the topping: In a small bowl, combine the gf panko, Parmesan, parsley, salt, several grinds of pepper, and a pinch of red pepper flakes, if desired.

  4. Heat a large skillet over medium heat with a few drizzles of olive oil. Add the onion and saute’ for 5-6 minutes until soft. Add the squash and sauté for about 7 to 10 minutes, stirring occasionally so that all sides get cooked. It should be soft but still have a crunch. Remove from the skillet and toss with the herb oil. Top with the panko mixture, and fresh herbs, if desired.




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