Saturday, August 4, 2018

How to Cook Summer Squash? – Georgia Yellow Squash Casserole with Sour Cream

 

What is Summer Squash?

Is summer squash and yellow squash the same thing? Not to be confused with yellow squash, yellow zucchini, at times called golden zucchini; don't taper at the neck like summer squash. Its shape is similar to that of classic green zucchini, though its taste is a little sweeter. Use it in sweet or savory recipes, raw or cooked — just as you would green zucchini.


What is considered a summer squash? Summer squash are squash that are harvested when immature or unripe, while the rind is still tender and edible. Nearly all summer squashes are varieties of Cucurbita pepo, though not all Cucurbita pepo are considered summer squashes.


Is summer squash and zucchini the same thing? They are the same thing. Zucchini is the Italian word for the fruit which the French call a courgette. In the Canada and USA, we refer to most Cucurbita pepo as “squash,” which it is believed comes from a Native American word. So all Zucchini are squash but not all squash are zucchinis.

The zucchini or courgette is a summer squash which can reach nearly a meter in length, but which is usually harvested at half that size or less. Along with certain other squashes, it belongs to the species Cucurbita pepo.


What is a winter squash and summer squash? Winter squash have a hard skin and flesh (this includes calabaza, butternut, buttercup, acorn, delicate, Hubbard, spaghetti, sweet dumpling, and Turban, as well as pumpkin). To cut winter squash in half, take hold of the squash firmly and use a sharp knife to slice through to the center.


Yellow Summer Squash Nutrition

How many calories are in yellow summer squash? There are 18 calories in 1 cup of sliced Yellow Summer Squash. 

Calorie breakdown: 8% fat, 67% carbohydrate, 24% protein.

how many calories are in yellow summer squash

Are yellow squash good for you? Also known as summer squash, yellow varieties of squash provide numerous health benefits. The vegetable is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That's a potent nutritional power-packed veggie. Yellow squash is also rich in manganese.


Is yellow squash good for diabetics? Can Diabetics Eat Yellow Squash? A source of vitamin C, vitamin A, lutein and zeaxanthin, yellow squash can be a regular component of a healthy diet for people with diabetes to control blood sugar levels.


Georgia Yellow Squash Casserole with Sour Cream Recipe

How do you cook summer squash? It is very easy! The story around this squash recipe reminds us that we all have our favorite casseroles and comfort dishes from our childhood.

georgia-yellow-squash-casserole-with-sour-cream-recipe

This is the most popular squash recipe in Georgia. This is the ORIGINAL RECIPE came from Aunt Fannie’s Cabin, in Smyrna, Georgia. The restaurant is now closed, but its squash casserole lives on. 

Aunt Fannie was a freed slave of an old Georgia family who remained with the family until her death.

The menu at the Cabin represented many of the dishes that Aunt Fannie prepared for the family.


Serves 6 to 8

INGREDIENTS:

Cooking spray
3 pounds yellow summer squash, chopped
1 small onion, chopped
2 large eggs
½ cup (1 stick) unsalted butter
1 tablespoon sugar
1 teaspoon salt
1 teaspoon freshly ground black pepper
½ cup saltine crackers, crushed or Ritz Crackers
1/2 cup sour cream (optional)


COOKING DIRECTIONS:

1) Preheat the oven to 375°F. Spray a 9 × 13-inch casserole dish with cooking spray.

2) In a large saucepan set over high heat, combine 3 cups of water and the squash and bring to a boil. Boil until squash is fork-tender, about 15 minutes. Drain the squash in a colander, transfer to a bowl, and mash it with a fork. Add the onion, eggs, ¼ cup of the butter, the sugar, salt, and pepper, and stir well. Also add the sour cream if you want. Pour the mixture into the prepared casserole dish.

3) Melt the remaining ¼ cup of butter and pour it over the top of the casserole. 

4) Sprinkle with the crushed crackers. Bake for about 1 hour, or until brown on top. Serve hot.


Quick Cooking Tips:

a) This dish can be made GLUTEN-FREE by using gluten-free saltines.

b) This recipe can be made DIABETIC-FRIENDLY by substituting a pinch of stevia for the sugar. Note that you only need a pinch, as stevia is about 300 times sweeter than sugar. You should also replace the saltine cracker topping with a low-carb bread crumb, or simply omit it.


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1) How to Make Chrissy Teigen‘s Zucchini Fries? - Chrissy Teigen Cookbook Recipes

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3) Zesty Winter Squash and Red Pepper Bisque- Healthy Recipes

4) Quibebe- Pumpkin Soup- Brazilian Food Recipes

5) How to Make Virginia Moist Salmon Cakes? - Easy Salmon Recipes



REFERENCE:

Crystal Cook, Sandy Pollock. 2013. The Casserole Queens Make-a-Meal Cookbook: Mix and Match 100 Casseroles, Salads, Sides, and Desserts. Clarkson Potter. ISBN-13: 978-0770436803

George Mateljan. 2007. The World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating, 1st edition. World's Healthiest Foods. ISBN-10: 0976918544

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