Vegetables for Health
Zucchini & Summer
Squash
Bulletin
#4257
Revised and updated by
Extension Educator Kate Yerxa
Originally developed by Extension Nutrition Specialist Nellie
Hedstrom
There are two
main types of squash: summer and winter. Winter squash
varieties—such as acorn, butternut, and buttercup—are picked at
the mature stage. They have hard shells with firm flesh and
seeds.
Zucchini and
other summer squash varieties, which are harvested at the
immature stage, have soft shells and tender, light-colored
flesh. Other varieties of summer squash include patty pan,
yellow crookneck, and yellow straightneck.
Nutrition
Information
Like cucumbers, summer squash are
95 percent water. The high water content makes summer squash a
low-calorie food. A cup of raw zucchini contains only 20
calories. Summer squash are generally a good source of vitamin
C, with the amount of vitamin C varying by variety. They are
also a good source of potassium.
Selection
Harvest
summer squash fruits from your garden when they are still small
or medium in size. You may find that if you leave them just one
more day, they will be too large to have the mild, firm texture
and flavor that is best. Large summer squash fruits have very
large seeds, tough rinds and stringy, coarse flesh.
In Maine,
look for summer squash from local farmers from July through
September. When buying from your local farmer or supermarket,
choose squash that are firm and heavy for their size. Skins
should be sound, glossy, and without nicks, bruises, or decay.
Look for bright green or yellow squash, and avoid squash that
are shriveled and dried out.
Storage
Store unwashed summer squash in
the refrigerator crisper in an open or perforated plastic bag.
From the market, the squash will keep for up to a week. From
your garden, you can expect them to keep slightly longer.
Preparation
Wash and trim
summer squash before cooking. Peel and seed any older, tougher,
oversized squash. Cut squash to appropriate size when preparing
your recipe.
Raw:
For a low-calorie snack, wash and cut small squash into strips,
rounds, or chunks and eat them with low-fat dips or hummus—or
add them raw to salads.
Baking:
Cleaned squash can be sliced or left whole and baked with
seasonings, herbs, and other vegetables.
Try it with onions,
tomatoes, and breadcrumbs for a tasty dish. Cook in a 350ºF
oven for 30 to 35 minutes. Young, tender squash cut in slices or
halves take less time to cook. Larger, tougher squash should be
seeded before baking.
Steaming:
Cleaned squash can be cut into bite-sized pieces or rounds
and placed in a steaming basket over 1 inch of water. Cover
squash, bring water to a boil, and steam for 4 to 5 minutes.
Small squash (1 to 2 inches long) can be steamed whole, but will
take 10 to 12 minutes.
Sautéing
or stir-frying: Both methods are great ways to prepare
squash. Slices or chunks can be sautéed in a little oil, in
water, or in stock. Add squash to a stir-fry with other
light-flavored vegetables. Stir and toss the vegetables while
cooking. The cooking time for both methods is only 3 to 6
minutes.
Microwaved Zucchini or Yellow Squash
Serves 4
1/2 cup onion, chopped
1 tablespoon water
4 cups zucchini or yellow squash, sliced
2 tablespoons almonds, sliced
1 teaspoon margarine
1/2 teaspoon marjoram
1/2 teaspoon lemon juice
1/8 teaspoon cayenne pepper
1 tablespoon grated Parmesan cheese
In a
3-quart microwavable casserole dish, combine onion and
water. Cover and microwave on high power for 2 minutes.
Stir in zucchini or yellow squash. Cover and cook on
high for 5 minutes. Drain. Brown almonds in a small
skillet in melted margarine. Sprinkle over drained
vegetables. Sprinkle with marjoram, lemon juice, and
pepper. Toss, then cover and microwave on high for 1
minute. Before serving, sprinkle with Parmesan cheese. |
|
Nutrition
Facts
Serving Size
143g |
|
|
Amount
Per Serving |
|
Calories
57 |
Calories
from Fat
27 |
|
|
% Daily
Value |
|
Total Fat
3.0g |
5% |
|
Saturated
Fat 0.6g |
3% |
|
Trans Fat
0.2g |
|
|
Cholesterol
1.1mg |
0% |
|
Sodium
33.5mg |
1% |
|
Total
Carbohydrate
6.5g |
2% |
|
Dietary
Fiber 2.0g |
8% |
|
Sugars
3.5g |
|
|
Protein
2.7g |
|
|
Vitamin A
6% |
Calcium
5% |
|
Vitamin C
35% |
Iron
3% |
|
|
|
Zucchini Bake
Serves 6
3
cups zucchini, sliced
2 cups tomatoes, cut in chunks
1 cup onions, sliced
1 teaspoon salt
1 1/2 teaspoon Italian seasoning
dash cayenne pepper
Arrange zucchini, tomato, and onion in a lightly greased
casserole dish. Sprinkle seasoning over the mixture.
Bake at 350ºF for 30 to 45 minutes, depending on how
well-cooked you want the vegetables. |
|
Nutrition
Facts
Serving Size
145g |
|
|
Amount Per
Serving |
|
Calories
31 |
Calories from Fat
2 |
|
|
% Daily
Value |
|
Total Fat
0.2g |
0% |
|
Saturated
Fat 0.0g |
0% |
|
Trans
Fat 0.0g |
|
|
Cholesterol
0.0mg |
0% |
|
Sodium
397.3mg |
17% |
|
Total
Carbohydrate
6.7g |
2% |
|
Dietary
Fiber 1.8g |
7% |
|
Sugars
3.7g |
|
|
Protein
1.5g |
|
|
Vitamin A
12% |
Calcium
2% |
|
Vitamin C
32% |
Iron
2% |
|
|
|
Squash Stuffing
Serves 8
1
tablespoon margarine, melted
1 small package herbed stuffing
2 cups zucchini, cut into bite-sized pieces
1 cup onion, chopped
3 carrots, shredded
1 cup low-sodium chicken broth
Put
the herbed stuffing, reserving 1 cup, in a 3-quart
casserole dish. Combine all other ingredients with the
stuffing mix. Pat lightly into the casserole dish.
Sprinkle the reserved stuffing cubes on top. Bake at
350ºF for 45 minutes. |
|
Nutrition
Facts
Serving Size
1/2 cup |
|
|
Amount Per
Serving |
|
Calories
120 |
Calories from Fat
22 |
|
|
% Daily
Value |
|
Total Fat
2.4g |
4% |
|
Saturated
Fat 0.5g |
3% |
|
Trans
Fat 0.3g |
|
|
Cholesterol 0.2mg |
0% |
|
Sodium
376.3mg |
16% |
|
Total
Carbohydrate 21.3g |
7% |
|
Dietary
Fiber 2.0g |
8% |
|
Sugars
4.2g |
|
|
Protein
3.7g |
|
|
Vitamin A
79% |
Calcium
4% |
|
Vitamin C
13% |
Iron
6% |
|
|
|
Some content adapted with
permission from University of Massachusetts Cooperative
Extension.