Summer Squash Medley
Garlic powder and onion give summer veggies a nice flavor. Combined with canned tomatoes, this dish can be eaten as a side dish or serve over whole grain pasta or brown rice.
- Yield
- 6 Servings
- Serving size
- 1 serving, 1/6 of recipe
- Rating
- 3.68 of 5 (28 ratings)
Food groups
- Vegetables: 3/4 cups
Ingredients
- 1 tablespoon olive oil (or cooking oil of choice)
- 1 1/2 medium zucchini, sliced
- 1 1/2 medium yellow summer squash, sliced
- 1 small onion, sliced
- 1 can (14.5 ounces) diced Italian tomatoes
- 1/4 teaspoon garlic powder
- salt and pepper (to taste, optional)
- 2 tablespoons Parmesan cheese, grated
Directions
- Wash hands with soap and water.
- In large skillet, heat oil.
- To heated oil, add yellow squash, zucchini, and onion.
- Cook on medium heat until tender, about 10 minutes, stirring often.
- Add tomatoes and simmer 5 minutes.
- Season with garlic powder to taste.
- Add salt and pepper (optional), if desired.
- Serve warm, topped with Parmesan cheese.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 66.22 |
| Total Fat | 3.3 g |
| Saturated Fat | 0.75 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 1.43 mg |
| Carbohydrates | 8.26 g |
| Dietary Fiber | 2.71 g |
| Total Sugars | 5.37 g |
| Added Sugars included | 0 g |
| Protein | 2.39 g |
| Calcium | 61 mg |
| Potassium | 401 mg |
| Sodium | 108 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 28 mg |
| Phosphorus | 63 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 26 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 25 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 6 mcg |
| Folate | 27 mcg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 14 mg |
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Source
Recipe by: University of Maryland Cooperative Extension — Food Supplement Nutrition Education Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/summer-squash-medley. Federal works are public domain in the United States.