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Summer Squash Medley

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Summer Squash Medley
En Español

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  • Makes: 6 Servings

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.

Ingredients

  • 1 onion, small
  • 1 tablespoon olive oil (or canola oil)
  • 1 1/2 yellow summer squash, small and sliced (can use 1-2 squash)
  • 1 1/2 zucchini, small and sliced (can use 1-2 zucchini)
  • 1/4 teaspoon garlic powder
  • salt and pepper (to taste, optional)
  • 1 can diced Italian tomatoes (14.5 ounces)
  • 2 tablespoon Parmesan cheese (grated)

Directions

1. In large skillet, heat oil.
2. To heated oil, add squash and onion. Cook on medium heat until tender, about 10 minutes, stirring often.
3. Add tomatoes and simmer 5 minutes.
4. Season with garlic powder to taste. Add salt and pepper (optional), if desired.
5. Serve warm, topped with Parmesan cheese.

Source: University of Maryland Extension. Food Supplement Nutrition Education Program.

Nutrition Information

Nutrients Amount
Calories 52
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 1 mg
Sodium 105 mg
Total Carbohydrate 6 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 2 g
Vitamin D 0 mcg
Calcium 54 mg
Iron 1 mg
Potassium 305 mg
N/A - data is not available
Nutrients Amount
Calories 52
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Total Carbohydrate 6 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars 0 g
Protein 2 g
Minerals
Calcium 54 mg
Potassium 305 mg
Sodium 105 mg
Copper 72 mcg
Iron 1 mg
Magnesium 19 mg
Phosphorus 50 mg
Selenium 1 mcg
Zinc 0 mg
Vitamins
Vitamin A 23 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 20 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 24 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 10 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups

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