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Hot Recipe: Zucchini Squash Sauté

It's a lot easier to eat healthfully when you can actually enjoy what you're eating. Good food shouldn't taste like punishment. There are lots of tasty and healthful options out there -- the key is finding them. Here at Food and Health, we hope to do our part by introducing you to some of our very favorite recipes.

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cooking 101, fruits and veggies, lunch and dinner »

Hot Recipe: Zucchini Squash Sauté

Zucchini and Summer SquashResource Alert: There’s a free handout at the end of this post!

It’s a lot easier to eat healthfully when you can actually enjoy what you’re eating. Good food shouldn’t taste like punishment. There are lots of tasty and healthful options out there — the key is finding them. Here at Food and Health, we hope to do our part by introducing you to one of our very favorite recipes…

Zucchini Squash Sauté

Serves: 6 | Serving Size: 1 cup

Ingredients:

  • 2 large zucchini, sliced
  • 2 large yellow squash, sliced
  • 1/2 tablespoon olive oil
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dried tarragon

Directions:

  1. Heat oil in a nonstick skillet over medium heat.
  2. Add zucchini and squash, then sauté until tender, about 6 minutes.
  3. Add seasonings and serve hot.

Nutrition Information:

Serves 6. Each cup has 46 calories, 2 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 11 mg sodium, 7 g carbohydrate, 2 g dietary fiber, 5 g sugar, and 3 g protein.

Each serving also contains 8% DV vitamin A, 63% DV vitamin C, 3% DV calcium, and 5% DV iron.

Chef’s Tips:

Use a mandoline to get those zucchini and squash slices nice and thin. If you don’t have a mandoline, go ahead and practice your knife skills, slicing the veggies as thin as you can.

Cooking Lesson:

Nothing like a little sauté to perfect your dry heat stovetop cooking skills.

Nutrition Lesson:

Zucchini and yellow sqaush, a.k.a. summer squash, are both high in water and low in calories.

But wait, there’s more! The Nutrition Education Store is chock-full of great resources!

Nutrition Poster Value Set

Elementary Nutrition Presentation

Food Label Handout

And here’s a free handout, complete with the recipe for Zucchini Squash Sauté. Get your copy now!

Recipe Handout

 

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