Recipe for Stuffed Yellow Squash
Stuffed Yellow squash can be a delightful nutritional and healthy meal. You have to be careful to use only low sodium and low fat ingredients. This is not hard to do and the result is a delicious low fat and low calorie dish that will be fun to eat and filling.
Select the tender yellow squash about 5 inches in length. Use a prepared low fat stuffing mix that has no milk, meat or dairy products. In most recipes, the liquid called for is broth. Broth is not a good choice as it is high in sodium and has some fat. Instead use water which is low in sodium and fat.
Make the stuffing mix without butter or oil.
My favorite way to moisten the stuffing is to chop up some onions and green, red, or orange sweet peppers, in a non-stick pan with a lid, cook over low heat until the onions and peppers are tender, this will create quite a bit of liquid given up by the vegetables. Use this liquid to moisten the stuffing mix.
Cook low fat turkey sausage the same way on low heat and discard any drippings and juices. This should be crumbled. Make sure it is well drained, it is low fat, but just the same, do not use the drippings.
The goal here is to have a healthy delicious tasting main dish. So we are going for low sodium and low fat. This will have 20 grams of carbs for 1/2 cup.
If you are careful and substitute, you can make a great healthy dinner.
Delicious Yellow Squash
2 Large Onions Chopped and cooked
1 Large Sweet Pepper Chopped and cooked
1/2 Pound of Low Fat Turkey Sausage Browned and Crumbled
4 Cups of Low Fat, Low Sodium Stuffing Mix
Four Small Yellow Squash Cleaned and Steamed
Optional: Spicy seasonings from Mrs Dash or poultry seasoning added to taste.
Healthy Eating Recipes
Cook the Squash
Choose the tender small yellow squash. Cut them lengthwise and remove any seeds or pulp that may not be tender. Often times the whole thing can be eaten depending on age and size. Cook them by adding 1/2 cup water to a covered frying pan and cooking on medium low until they are tender. This will only take about 15 or 20 minutes. Drain them and set them aside to cool.
Place the squash in a shallow cooking pan and set them aside.
Prepare the Stuffing
Place about 1 cup of stuffing mix per serving in a large bowl. Add the cooked onion, sausage to the stuffing mix. You will need no additional seasoning. If you wish to have it more spicy add Mrs. Dash no sodium seasonings and/or poultry seasoning to taste. Be sure to use low or no sodium seasonings.
Mix the ingredients and moisten with the stuffing mix with the onion liquid until it is just soft, not too much or it will get mushy and gummy. Start with a half cup and then add a little at a time until it is the way you want it. It is always too easy to add too much liquid. When it is moistened properly, it will still retain its shape and will be somewhat crunchy with some dry spots in the cubes. This will become more moist when cooked because the moisture will penetrate the cubes and moisture will be absorbed from the squash.
Assemble and Cook the Squash
For each half squash, pile on about 1/2 to 1 cup of dressing. This recipe calls for 1/2 cup per serving but if the squash is large, you may need more. A large squash may be stuffed with more stuffing, then serve by cutting in half.
Place the baking dish in the oven and bake at 350 degrees F. for 35 minutes.
When it is done, the stuffing will have browned edges and will be hot all the way through. Remove from the oven and serve hot.