Best 3 Mediterranean Squash Recipes
Are you looking for a delicious and healthy way to add more vegetables to your diet? Look no further than Mediterranean squash! This versatile vegetable can be roasted, grilled, stuffed, or puréed, and it makes a great addition to a variety of dishes. Whether you're a seasoned chef or a beginner in the kitchen, you're sure to find a Mediterranean squash recipe that you'll love.
Here are our top 3 tried and tested recipes!
MEDITERRANEAN SPAGHETTI SQUASH
A new twist on spaghetti squash.
Provided by Sarah Hartman
Categories Fruits and Vegetables Vegetables Squash Winter Squash Spaghetti Squash
Time 1h36m
Yield 4
Number Of Ingredients 13
Steps:
- Preheat oven to 350 degrees F (175 degrees C).
- Place spaghetti squash cut-side down in a baking pan. Pour water around squash.
- Bake in the preheated oven until tender when pierced with a fork, about 45 minutes. Cool until easily handled, 5 to 10 minutes. Scrape out and discard seeds. Scrape flesh into strands with a fork.
- Heat 1 tablespoon olive oil in a large skillet over medium heat. Add chicken; cook and stir until lightly browned, about 3 minutes per side.
- Heat remaining 1 tablespoon olive oil in a saucepan over medium heat. Add onion, garlic, and hot sauce; cook and stir until softened, about 5 minutes. Stir in squash strands, artichoke hearts, and red bell pepper. Season with oregano, basil, and thyme.
- Stir chicken and Parmesan cheese into the saucepan. Cover and cook over low heat, stirring occasionally, until flavors combine, about 5 minutes.
Nutrition Facts : Calories 395.7 calories, Carbohydrate 27.3 g, Cholesterol 82.2 mg, Fat 15.9 g, Fiber 5.5 g, Protein 36.9 g, SaturatedFat 5.3 g, Sodium 1060.9 mg, Sugar 3.3 g
SPAGHETTI SQUASH MEDITERRANEAN-STYLE
A fun way to make spaghetti squash the main event in this unique and filling dish.
Provided by Jenny's Kitchen
Categories Fruits and Vegetables Vegetables Squash
Time 1h40m
Yield 4
Number Of Ingredients 14
Steps:
- Preheat oven to 350 degrees F (175 degrees C). Coat large baking dish with cooking spray.
- Place spaghetti squash cut-side down in prepared baking dish.
- Bake in preheated oven until spaghetti squash is tender when pierced with a fork, about 45 minutes. Turn squash over and bake for another 5 minutes. Remove spaghetti squash from oven. Scrape the strands from the skin and place into a large bowl.
- Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add Italian sausage and cook, stirring occasionally, until sausage is brown and crumbly, 5 to 8 minutes. Remove sausage.
- Return skillet to heat; add 1 tablespoon olive oil, spring onions, and garlic, cook and stir until onions are softened, about 5 minutes. Add zucchini, red peppers, and Italian seasoning and continue to cook and stir until the vegetables are soft, about 5 minutes.
- Stir spaghetti squash and feta cheese into vegetable mixture; cook and stir until cheese melts, about 3 minutes. Stir sausage into vegetable mixture; season with salt and lemon pepper. Sprinkle tomato and parsley on top to serve.
Nutrition Facts : Calories 422.7 calories, Carbohydrate 22.2 g, Cholesterol 58.6 mg, Fat 30.2 g, Fiber 2.2 g, Protein 17.9 g, SaturatedFat 11 g, Sodium 1199.3 mg, Sugar 4.6 g
MEDITERRANEAN SQUASH
A wonderful combination of yellow squash, mushrooms and tomatoes with feta and oil-cured black olives. Once again, from my Sunset cookbook.
Provided by DailyInspiration
Categories Low Protein
Time 45m
Yield 8 serving(s)
Number Of Ingredients 10
Steps:
- Heat 1 teaspoon of the oil in a wide nonstick frying pan or wok over medium-high heat. When oil is hot, add half each of the chopped onion, mushrooms, squash and thyme. Stir fry until squash is hot and bright in color (about 3 minutes). Add 1/4 cup water and 1 1/2 tablespoons of the lemon juice to pan; cover and cook until vegetables are just tender to bite (about 3 minutes). Uncover and continue to cook, stirring until liquid has evaporated (about 3 minutes more). Remove vegetables from pan and set aside.
- Repeat to cook remaining chopped onion, mushrooms, squash and thyme, using remaining 1 teaspoon oil; add 1/4 cup water and remaining 1 1/2 tablespoons lemon juice after the first 3 minutes of cooking.
- Return all cooked vegetables to pan; gently stir in tomatoes. Transfer vegetables to a serving dish; sprinkle with green onions, cheese and olives.
Tips:
- Choose the right squash: Look for firm, heavy squash with smooth, unblemished skin. Avoid squash with cracks or bruises.
- Prepare your squash properly: Wash the squash thoroughly and cut it into desired shapes. If you are using a hard squash, such as butternut or acorn squash, you may need to peel it first.
- Use a variety of cooking methods: Squash can be roasted, grilled, sautéed, or steamed. Each cooking method will produce a slightly different flavor and texture.
- Don't overcook your squash: Squash should be cooked until it is tender but still slightly firm. Overcooked squash will be mushy and bland.
- Season your squash generously: Squash has a mild flavor, so it is important to season it well. Use a variety of herbs, spices, and citrus to create a flavorful dish.
Conclusion:
Squash is a versatile vegetable that can be used in a variety of dishes. It is a good source of vitamins, minerals, and fiber. Squash is also a low-calorie food that can help you maintain a healthy weight. With so many different ways to prepare it, there is sure to be a squash recipe that you will love.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
#60-minutes-or-less #time-to-make #course #preparation #low-protein #side-dishes #easy #dietary #low-sodium #low-cholesterol #low-saturated-fat #low-calorie #low-carb #healthy-2 #low-in-something #3-steps-or-less
You'll also love
