Here comes Summer with my favorite vegetable: squash or zucchini.
I could eat tasty cooked squash at breakfast, lunch and dinner and won't get bored. Plus, it's the least expensive on the peasant market, you can store it in the fridge for a week, it has so few calories you don't bother to think about and you can cook it very quickly.
Squash is your diet's best friend.
There are thousands of recipes on the web, but I prefer the traditional ones of my family.
The variety of squash I use is light green and is known maybe as Middle Eastern squash. But you can use as well zucchinis. During summer and autumn, we peel larger squashes but in Spring just wash them thoroughly and slice off the stem.
Don't be surprised if you recognize some of the recipes. Romanian Cuisine has borrowed a lot from Middle East, Greek and French ones. We always adapt recipes to our local ingredients and tastes and the result is yumi.
I also tend to simplify any recipe that comes my way to make it healthier and easier to cook, while improving the taste.
Creative cooking, yeah...
I don't add bread crumbs, I don't add starch to thicken the sauce, no MSG, no "Vegeta" (a popular taste "improver" in Romania), I usually cut the salt to a pinch. I prefer to boil, stew and stir-fry instead of baking.
Squash Mash
Squash Mash with a bit of fresh cheese or yogurt makes an excellent snack or side dish for a South Beach menu, Phase I and Phase II.
It takes some time to make it but you can store it in the fridge for a week and serve it cold, whenever you want a snack, a salad or a side dish.
Ingredients for a lot of portions
4 medium size squashes or zucchinis
2 spoons of vegetable oil
1tsp salt
Directions
Cut the squash in 1-inch chunks, put them in a deep pan, add the salt and the oil.
Don't add water (you'll spoil the taste). Cover and stew them over very low heat.
After water gets out of the squash, remove the lid.
Boil it until quite tender over moderate heat, stirring from time to time.
Start mashing it (you can do that with a wooden spoon or a potato masher).
Boil it for 15 minutes more or until the water evaporates. Mash from time to time.
Don't bother if the squash mash sticks a bit to the pan, it'll taste better. Cut the heat and finish mashing.
Let the mash cool down.
At serving time, add a bit of balsamic vinegar or lemon juice and some very finely chopped scallion or onion or garlic and/ or your favorite herbs.
I like squash mash on toast or with fresh cheese or yogurt.
Stuffed Zucchinis
Stuffed Zuchinis are an excellent option for a South Beach Lunch or Dinner, Phase I (without rice) and Phase II. Also, if you replace meat with mushrooms and other veggies, you get a delicious recipe for a non-meat day.
A little work, but it tastes so good!
Ingredients for 8 portions
8 shorter, rounder zucchinis or squashes (or 4 thick long zucchini or squashes cut in half)
1 pound ground meat. Any meat will do, best results with a mixture of pork and beef.
2 spoons of rice.
If you're on the South Beach Diet, Phase I, you may want to replace rice with an egg.
1 small carrot finely grated
2 medium sized onions, finely chopped
1 cup of thick tomato juice or two spoons of tomato paste
1 teaspoon table salt
Pinch of ground black pepper
2 spoons of your favorite herbs. I like parsley or dill.
4 spoons vegetable oil
1 spoon paprika powder or a bell pepper finely chopped
2 tomatoes
Directions
- Prepare squash for stuffing. Wash and slice off the stem and about one inch more from the top. Use a spoon or a vegetable corer to scoop out the pulp of
each squash, leaving a wall of 1/4 - 1/2 inch all around.
Don't throw the pulp or any zucchini left, you can use it for an excellent zucchini mash or you can add it to a veggie soup.
- Wash very well the rice.
- Stew the onions, carrot (and bell pepper, if used instead of paprika powder) in oil, no more than 2 minutes. Let it cool.
- Mix thoroughly the grounded meat with the onions, carrot, the oil in which you stewed the onions, bell pepper or paprika, salt, pepper, the chopped herbs and the tomato juice.
- Slice the tomatoes in rounds
-Stuff the squash all the way to the end and arrange in a large round pot in one layer (the squashes may stand or lean into each other). Put a tomato slice as a lid, on top of each zucchini.
- Boil water in a separate pot and gently pour over the squash, while still hot. The liquid should reach almost the top of the squashes.
- Bring the squashes pot to a boil over medium-high heat, reduce the heat to low, cover and simmer for one hour.
Let it rest for half an hour, covered.
Serve each zucchini on a plate with 1-2 spoons of the sauce and, optionally, 1-2 spoons of yogurt on top. Decorate with some green herb.
Tips
- If you're left with some meat mixture, stuff some tomatoes (scoop out the pulp) or some bell peppers (from which you've removed the seeds) and add them to the pot. Put a slice of tomato as a "lid" on top of the tomato or bell pepper.
Actually, during summer, I replace sometimes half of the squash with tomatoes and green bell peppers or "paprika" peppers. I add the pulp of the tomatoes to the meat mixture and use less tomato juice or paste.
- Another option. If you're left with some meat mixture: add an egg, mix well, form balls, boil them on low heat and add them to any soup.
This dish can be easily made into a veggie recipe
Instead of meat, use rice, the pulp of the squash and a handful of mushrooms. Boil half a cup of rice in 3 cups of water till the grain doubles in size, cover and set aside to cool.
Stir-fry the mushrooms and the pulp of the squash to remove water.
You might want to add some more vegetables to the mixture. Use your imagination and what you can find in the fridge.
Mix rice and fried vegetables, fill squashes a.s.o.
If you're left with some of the rice mixture, add a bit of tomato paste and stew for 10 minutes in low heat. There, you have also a tasty veggie pilaf for the next day menu.
Fried Zucchini Rounds
Ingredients for 2 portions
Oil for frying
Garlic or garlic sprouts
2 small zucchinis or squashes
salt
Directions
Wash zucchinis.
Place the zucchini into a colander in the sink, and lightly sprinkle with salt, tossing to coat.
Let sit for 20 minutes, then pat very dry with paper towels.
Fry until golden brown, on medium heat, for about 2 minutes.
Flip it over to brown on other side.
Drain well, transfer to a bowl. Add a spoon of vinegar and finely chopped garlic or garlic sprouts and toss gently.
Cover and let it cool for 15 minutes.
Serve as a salad or a snack or use it to make Chicken and Zucchini with Tomato Sauce (see below)
Squash Summer Soup
In a hot summer day, it's the perfect dish to start a lunch, very refreshing and excellent for thirsty people. You can eat it several days this soup without getting bored.
Best for your South Beach Lunch or Dinner in Summertime, Phase II. For South Beach Diet, Phase I, skip the rice part.
Ingredients for a pot of soup
1 medium size carrot
1 medium size onion or 6-8 scallions (a bundle), bulbs and green leaves
1 green bell pepper
1 medium size celeriac with sticks and some of leaves (or 2 celery sticks)
Optionally, 1 small parsley root
Optionally, 1 small parsnip root
2 medium size zucchinis
6 cups of water
3 spoons of rice
Your favorite herbs for seasoning
3 spoons of oil
Fresh juice form 1/2 lemon
1 tsp salt
Optionally, 1 egg
Half a cup yogurt
Directions
Wash well the vegetables.
Put the pot with the water, oil and salt on medium heat.
Cut the carrot in slices, chop finely the onion or scallion, the roots, the celeriac or celery, the bell pepper.
Add to the soup and let it simmer, with the lid partially open, for 15 minutes or till the carrot and onion are almost done.
Wash well the rice and add it to the soup. Let simmer for 10 minutes or until the rice is half done.
Cut the zucchinis into 1/2 inch chunks. Add them to the soup and let simmer for 10 minutes or until zucchinis are soft. Set the heat low.
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Mix the yogurt, the egg (optionally) and lemon juice and add the mixture slowly to the soup stirring gently.
Let it simmer for a couple of minutes, add the chopped herbs, cut the heat and cover.
Let it rest for half an hour.
Serve with a sprinkle of finely cut herb. Put a bowl of yogurt on the table and some lemon juice or lemon slices. If needed, more lemon juice or yogurt can be added.
It's tastier eaten cold.
Zucchini and Chicken in Tomato Sauce
A recipe for all menus, Lunch or Dinner. Buy the fried chicken and the sauce on your way home. Fry quickly some zucchinis and you have a perfect healthy fast food.
Ingredients for 4 portions
4 fried chicken portions
Fried zucchini rounds (see above)
You can make it with your favorite tomato sauce
or make the one below.
For the tomato sauce:
1 medium size onion
1 medium size carrot
1 bell pepper, any colour, seeded
2-3 cloves of garlic
4 medium size tomatoes, peeled and crushed or cut into small chunks. To peel them easier, just put them for half a minute in boiling water.
2 spoons of vegetable oil
Your favorite herbs and spices. I use parsley, a pinch of pepper, a pinch of all spices and a bay leaf.
1 spoon of balsamic vinegar and 2 spoons of cooking wine.
A dash of salt
Directions
Tomato Sauce
Cut the onion, the bell pepper and the carrot to fine pieces.
Heat oil in a skillet over medium-high heat. Add the onion, carrot and bell pepper. Stir fry until the onion becomes glassy.
Gradually stir in the tomatoes.
Set the fire to low, cover and let it simmer for 10 - 15 minutes, until the sauce becomes bright red.
Add the salt, crushed garlic, the spices, the vinegar and the wine. Stir gently and let it simmer for 5 more minutes.
Taste, and adjust seasonings if desired.
Thin the sauce down if necessary with stock, water or wine.
Putting all together
Put the chicken pieces and the fried zucchinis in the tomato sauce and simmer for 10 minutes, covered.
Cut the heat, sprinkle with finely chopped herbs, cover and let it rest till serving time.
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