This is pretty much the only usable Cooking Light recipe this month.
Double-Squash Basmati Gratin
Basmati rice and feta cheese distinguish this updated squash-rice casserole from its classic counterpart. Serve with roasted chicken or grilled chicken breasts.
4 cups zucchini, halved lengthwise and thinly sliced (about 1 1/4 pounds)
4 cups yellow squash, halved lengthwise and thinly sliced (about 1 1/4 pounds)
2 cups thinly sliced leek (about 2 large)
1/4 cup fat-free, less-sodium chicken broth
1 teaspoon salt, divided
1 teaspoon freshly ground black pepper, divided
3 garlic cloves, minced
1 cup fat-free sour cream sub sour supreme
2/3 cup 1% low-fat milk use soy or rice
2 large egg whites
3 cups cooked basmati rice
1 cup (4 ounces) crumbed feta cheese by elminating the cheese it brings the fat down. I think it will be fine without cheese.
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/4 cup chopped fresh parsley
2 teaspoons chopped fresh oregano
25 onion or garlic melba snack crackers any cracker type thing could be used on top. I haven't decided what I will try.
2 tablespoons butter, melted margarine
Preheat oven to 375°.
Combine zucchini, squash, leek, broth, 1/2 teaspoon salt, 1/2 teaspoon pepper, and garlic in a Dutch oven. Cover and cook over medium-high heat 20 minutes or until squash is very tender, stirring occasionally. Uncover and remove from heat; cool slightly.
Combine remaining 1/2 teaspoon salt, remaining 1/2 teaspoon pepper, sour cream, milk, and egg whites in a large bowl, stirring with a whisk. Add squash mixture, basmati rice, cheeses, parsley, and oregano; stir well to combine. Pour mixture into a 13 x 9-inch baking dish coated with cooking spray.
Place crackers in a food processor; process until coarsely ground. Drizzle with butter; pulse 3 times or until moist. Sprinkle cracker crumb mixture evenly over rice mixture. Bake at 375° for 25 minutes or until browned on top and bubbly around edges. Let stand 10 minutes before serving.
Yield: 9 servings (serving size: about 1 cup)
CALORIES 251(29% from fat); FAT 8.1g (sat 4.7g,mono 2.3g,poly 0.5g); PROTEIN 11g; CHOLESTEROL 25mg; CALCIUM 246mg; SODIUM 656mg; FIBER 2.4g; IRON 2.1mg; CARBOHYDRATE 34.1g
Cooking Light, AUGUST 2005
My friend has summer squash and I have zucchini and so this recipe will probably be made by one or both of us.
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!