Tag: squash

Grilled Vegetable Packets

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Serving Size: 3/4 cup | Serves: 5

Ingredients:

  • 2 zucchini, small (sliced)
  • 2 yellow squash, small (sliced)
  • 4 red potatoes, small (scrubbed well and sliced)
  • 1/2 red onion (sliced)
  • 1/2 bell pepper (red or green, seeded and sliced)
  • 1/4 cup Italian salad dressing, light
  • salt and pepper (optional, to taste)

Directions:

  1. Wash hands with soap and water.
  2. Heat grill to medium heat or 350°F.
  3. Wash vegetables and slice.
  4. Toss in a large bowl. Add dressing and toss until vegetables are coated.
  5. Tear 2 large squares of aluminum foil and place half of the vegetable mixture on each piece. Place an equal piece of foil over the top of the vegetable mixture and fold bottom piece with top sheet to form a packet.
  6. Place on heated grill for 20–30 minutes or until the potatoes are tender. If you don’t have a grill, bake Veggie Packets in the oven at 400°F for 20–30 minutes.
  7. Before you open the packets, poke holes in the foil with a fork. Be careful opening the foil because the steam will be very hot and could burn you!
  8. Empty vegetables onto serving plate or serve from foil packets.

Nutrition information per serving:
133 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 144mg sodium, 29g total carbohydrate, 4g fiber, 5g sugar, 4g protein. This recipe is courtesy of MyPlate website, USDA MyPlate Recipes, www.myplate.gov/myplate-kitchen/recipes.

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Autumn Soup

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Serving Size: 1 1/2 cups | Serves: 6

Ingredients:

Dressing:

  • 1 butternut squash (about 4 pounds)
  • 1 tablespoon oil (canola, olive, vegetable)
  • 1 onion, diced (about 1 cup)
  • 2 apples (peeled, cored, and sliced; about 2 cups)
  • 4 cups reduced sodium chicken or vegetable broth
  • 4 ounces low fat cream cheese, cubed

Directions:

  1. Wash squash and pat dry with paper towel. Prick skin 6–8 times with a knife or fork. Place on a microwave safe plate and microwave for 5 minutes.
  2. Cool squash enough to touch it, then cut off top and bottom of squash. Cut off peel and cut in half lengthwise. Scoop out seeds. Cut squash into cubes.
  3. Heat oil in large saucepan over medium high heat. Add onion and cook for 5 minutes.
  4. Add squash, apples, and broth. Heat to boiling. Reduce heat to medium low. Cover and cook for 25 minutes until squash and apples are tender.
  5. Blend soup until smooth using a blender or food processor.
  6. Return soup to saucepan and add cream cheese. Cook and stir with a whisk until cheese is smooth.

Nutrition information per serving:
210 calories, 7g total fat, 2.5g saturated fat, 0g trans fat, 440mg sodium, 35g total carbohydrates, 6g fiber, 12g sugar, 6g protein. This recipe is courtesy of ISU Extension and Outreach’s SpendSmart. EatSmart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

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Fall Home Food Preservation

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Apples, winter squash, and pumpkin may still be on your home food preservation to-do list.

Jar of canned vegetables
  • Always use tested recipes and procedures. Use publications from the National Center for Home Food Preservation, nchfp.uga.edu/,and ISU Extension and Outreach’s Preserve the Taste of Summer, store.extension.iastate.edu/.
  • Canning apple pie filling requires Clear-Jel. This is the only thickener that holds up to canning. It is not available in stores but you can purchase it online. Do not substitute Instant Clear-Jel or any other thickener for home-canned pie filling.
  • You can pressure-can squash and pumpkin safely if you cut them in cubes. However, you cannot safely puree squash and pumpkin. The density of the pureed squash/pumpkin can prevent adequate heat processing, even in a pressure canner.
  • There are no tested recipes for home-canned pumpkin butter. You can freeze pumpkin butter or store it in the refrigerator.
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