Yellow squash, zucchini, and a host of other summer squash varieties are abundant this time of year. Summer squash, unlike their winter counterparts, are considered non-starchy vegetables and fit nicely into a low- or consistent-carbohydrate diet. Yellow squash is also rich in vitamin A and C and contains antioxidants, which are an important part of a heart-healthy diet.
PREP TIME
15 Min
COOK TIME
30-40 Min
SERVINGS
8
DIFFICULTY
Easy
Ingredients
- 4 yellow summer squash or zucchini
- 2 tablespoons olive oil
- 1 clove minced garlic
- 5 ounces fresh spinach, chopped
- ½ large sweet onion, diced
- 1 tablespoon Worcestershire sauce
- Salt and pepper to taste
- 1 dash of cayenne pepper (season to taste)
- ½ cup shredded Swiss cheese
- 2 egg whites
Directions
- Preheat oven to 375 degrees.
- Clean, trim ends, and cut squash in half lengthwise.
- Remove seeds from squash and set aside.
- Bring a large pot of water to a boil, and submerge squash in boiling water. Cook squash in the boiling water until tender, about 5 minutes.
- Place squash in a 9×13 pan. Dry gently with a paper towel.
- Heat olive oil in a sauté pan on the stove. Sauté garlic and spinach until translucent and fragrant. Add Worcestershire sauce. Stir until spinach is tender, 3-4 minutes.
- Transfer spinach mixture to a bowl. Season with salt and peppers.
- Beat egg whites and mix with half the Swiss cheese. Add this to the spinach mixture.
- Spoon into squash shells and sprinkle with remaining cheese.
- Bake in preheated oven until squash is tender, 30-40 minutes.
Nutrition Facts
Servings: 8 | Serving size: ½ squash | Fat: 6g | Saturated fat: 2g | Sodium: 73mg | Carbohydrate: 6g | Fiber: 2g | Protein: 5g
Recipe provided by Michelle Eaton, MS, RD, ThedaCare
