Are you looking for a low-calorie and nutritious vegetable to incorporate into your summer meals? Look no further than medium cooked summer squash! With only 68 calories per serving, this vegetable is packed with essential vitamins and minerals that your body needs to thrive.

One medium cooked summer squash contains approximately 2 grams of protein and 13 grams of carbohydrates, including 2 grams of fiber. It is also an excellent source of vitamin C, potassium, and magnesium, which support immune function, healthy blood pressure, and strong bones.

In this article, we'll explore the nutritional content, cooking methods, and health benefits of medium cooked summer squash, as well as ways to serve it and delicious recipes to try.

Nutritional Content of Medium Cooked Summer Squash

As mentioned above, medium cooked summer squash is a low-calorie and nutrient-dense vegetable. In addition to the vitamins and minerals mentioned, it also contains smaller amounts of vitamins A and E, folate, and calcium. To prepare, simply wash and slice the squash into rounds or cubes. Heat a nonstick pan on medium heat and cook the squash for 5-7 minutes until tender, stirring occasionally. Season with salt, pepper, or your favorite herbs and spices.

How to Cook Medium Summer Squash

Summer squash can be prepared in a variety of ways, including grilling, roasting, sautéing, and even raw in salads. Medium cooked summer squash is a simple and versatile option that can be seasoned to complement a variety of dishes. To prepare, simply wash and slice the squash into rounds or cubes. Heat a nonstick pan on medium heat and cook the squash for 5-7 minutes until tender, stirring occasionally. Season with salt, pepper, or your favorite herbs and spices.

The Best Season to Enjoy Summer Squash

As the name suggests, summer squash is in season during the summer months. Look for fresh, firm squash with smooth and unblemished skin at your local farmers market or grocery store. If you can't find fresh summer squash, frozen or canned varieties can be used in recipes like casseroles or soups. Just be sure to check the ingredient list for added sodium or preservatives.

Health Benefits of Medium Cooked Summer Squash

In addition to being low in calories and high in essential vitamins and minerals, medium cooked summer squash may also have anti-inflammatory and antioxidant properties. Studies have shown that the phytochemicals and fiber found in summer squash may help protect against chronic diseases like cancer and heart disease. One study found that consuming yellow summer squash helped lower LDL (bad) cholesterol levels in rats. While more research is needed in humans, this suggests that summer squash may have heart-healthy benefits.

Ways to Serve Medium Cooked Summer Squash

Medium cooked summer squash pairs well with a variety of cuisines and dishes. Try adding it to salads, tacos, or stir-fries for extra fiber and crunch. It can also be served as a side dish for grilled chicken or fish. For a simple and delicious snack, sprinkle cooked summer squash with parmesan cheese and broil in the oven for a few minutes until golden brown and crispy. You can also make a summer squash casserole by layering cooked squash, tomato sauce, and mozzarella cheese and baking until bubbly.

Recipes for Medium Cooked Summer Squash

Here are a few healthy and tasty recipes to try using medium cooked summer squash: - Grilled Summer Squash Skewers with Chimichurri Sauce - Sautéed Summer Squash and Zucchini with Garlic and Herbs

Comparing the Calories in Medium Cooked Summer Squash

Compared to other vegetables, medium cooked summer squash is a low-calorie option. Here is a comparison of the calories in 1 cup of various cooked vegetables: - Medium Cooked Summer Squash: 68 calories - Cooked Carrots: 82 calories

Adding Flavor to Medium Cooked Summer Squash

While summer squash is mild in flavor on its own, it can easily be seasoned to complement a variety of dishes. Experiment with different herbs and spices like basil, dill, cumin, or paprika to find your favorite combination. For a tangy twist, drizzle cooked summer squash with lemon or lime juice. You can also add a splash of balsamic vinegar or soy sauce for extra umami flavor.

Storing Medium Cooked Summer Squash

Cooked summer squash can be stored in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 3 months, although the texture may become slightly mushy after thawing. To avoid waste, consider cooking only what you need and saving any leftover squash for another recipe or incorporating into leftovers like frittatas or grain bowls.

Tips for Buying Summer Squash

When buying summer squash, look for shiny, firm squash with unblemished skin. Avoid squash that feels mushy or has soft spots or discoloration. Choose squash that is similar in size to ensure even cooking. Summer squash can range in color from pale green to bright yellow, but the flavor is generally the same.