Summer squash originated in the Americas but it was only after squash made its way to Italy that the variety known as zucchini came into existence. The long, green vegetable resembles a large cucumber and
is easy to use since both its seeds and its skin are edible. Full of minerals and vitamins, zucchini helps regulate blood sugar and blood pressure, fights cancer, stroke and cardiovascular diseases, and keeps cholesterol levels in check.
Since one cup of zucchini contains only 36 calories, it is an important part of a daily eating program for calorie conscious individuals. Zucchini can be steamed or baked and served with butter, or for a fresher and more flavorful change,
try zucchini as a main ingredient in a casserole.
Combining other nutritious vegetables like tomatoes, onions and mushrooms along with the delicious green squash makes a healthy and low-calorie zucchini casserole. Adding a protein like chicken and a starchy food like stuffing makes a
well-rounded meal. Seafood like shrimp and salmon also complement the mild flavor of zucchini as do ham and bacon. Other popular ingredients that go great with zucchini are rice and cheese, and breadcrumbs finish the top of a zucchini
casserole with a crunchy pizzazz. Zucchini can be cut lengthwise and layered with noodles, meats and cheeses to create a lasagna or parmagiana, or cut into smaller pieces and combined with eggs and diced vegetables to form a quiche or
soufflé. Zucchini casseroles make a tremendous side dish or main course for breakfast, lunch or dinner. |
