STEAMED PATTYPAN
SERVES 4
4 pattypan squash (2½- to 3-inch diameter),
cut in half top to bottom
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 tablespoon chopped fresh basil or
1 teaspoon dried
Lay the squash halves in a steamer and season
with salt, black pepper, and basil. Steam over
boiling water 6 minutes or until tender but still
firm. A spritz of extra-virgin olive oil wouldn’t
hurt!
Per serving : 28 calories, 0 g fat, 0 g saturated fat, 6 g
carbohydrate, 2 g protein, 2 g dietary fi ber, 141 mg
sodium. Exchanges: 1 Vegetable
ZUCCHINI FRITTERS
I adapted a classic fritter recipe to a pancake
style so that it still delivers all the goodness of
the vegetable without the added fat of deep
frying. This could become a great family favor
ite and can take the place of a starch.
SERVES 4
5 tablespoons pancake mix
¼ teaspoon freshly ground black pepper
¼ cup freshly grated Parmesan cheese
½ cup egg substitute or 2 eggs, slightly beaten
2 tablespoons chopped zucchini
2 tablespoons chopped sweet onion
2 tablespoons diced green chiles, such as
Anaheim
Combine the pancake mix, black pepper, and
Parmesan cheese in a bowl. Stir in the eggs.
Add the zucchini, onion, and chiles, and stir to
blend.
Heat a nonstick skillet over medium-high.
Spray with olive oil cooking spray. Drop the
batter into the hot pan with a large kitchen
spoon (about ¼ cup). Fry on one side about
3 minutes, turn and cook about 3 minutes
more or until the vegetables are tender.
Per serving (2 3-inch cakes) with egg substitute: 66
calories, 2 g fat, 1 g saturated fat (14% calories from
saturated fat), 7 g carbohydrate, 6 g protein, 0 g di
etary fiber, 271 mg sodium. Exchanges: ½ Starch,
1 Lean Meat
SQUASH (SUMMER) • 239