Zucchini Salad, casserole and more

squash-zucchiniLow carb eating this summer involves zucchini. This tasty summer vegetable is so versatile by the fact that you can prepare and eat it in a multitude of ways. Stuffed, baked, sautéed, grilled, steamed, boiled.

The zucchini has a delicate flavour and requires little more than quick cooking with butter or olive oil, with or without fresh herbs of any sort. The skin is left on. Quick cooking of barely wet zucchini in oil or butter allows the fruit to partially boil and steam, with the juices concentrated in the frying when the water has gone. Zucchini can also be eaten raw, sliced or shredded in a cold salad, as well as lightly cooked in hot salads. Mature larger sized zucchini are well suited for cooking in breads. Have a try with oven baked Zucchini Fries.

Try the Zucchini Bingo Casserole for a sure-fire hit in the kitchen.


Light and low carb, this summer salad is refreshing as a side dish or added to a wrap for a quick-lunch.  Try this combination on top of fresh made pasta for dinner.

  • 4 medium zucchini
  • 1/2 cup tomatoes, diced or cherry tomatoes halved
  • 1/4 cup crumbled feta cheese
  • 2 Tbsp extra virgin olive oil
  • 2 Tbsp lemon juice
  • 1 clove garlic, minced
  • 1/4 tsp hot red chili flakes, optional
  • 1/8 tsp salt

Peel long strips from zucchini, rotating while peeling.  Stop before reaching the seeds.  Divide among 4 plates.  Top with tomatoes and feta.  Set aside.

Whisk the rest of the ingredients together and drizzle over salads.  Serve chilled.

Try tonight some ZUCCHINI FRIES


To some people, cooking is child’s play.  For those who like to play in the kitchen, here is a new form of bingo.  The resulting jackpot is a casserole, just like Mom used to make.  

To start, melt 2 Tablespoons butter in a large skillet over medium-high heat.  Add 1 cup sliced zucchini and 1 sliced onion.  Saute until barely tender, about 3 minutes.  Next make a selection from each category to make a prizewinning dish.  For example B-3, I-9, N-4, G-7, O-8 creates an Italian-style casserole with spinach noodles, veal, cheese and tomatoes.  Combine all in a casserole dish and bake at 350 degrees for 30 minutes. From the Classic Zucchini Cook Book, Andrea Chesman.

Vegetables 1 cup, chopped Meat,     1/2 pound, cooked Sauces,             1 cup Base,             1 cup, cooked Top,      1/2 cup
1.  Peas,            celery 1.Chicken, chopped 1. Bechamel 1.Spaghetti squash 1. Bread         crumbs
2.Tomatoes, mushrooms 2. Ground      Lamb 2. Mornay 2. Rice 2. Bread crumbs, cheese
3.Tomatoes & eggplant 3. Turkey, chopped 3. Fresh Tomato 3. Barley 3. Crushed potato chips
4. Summer squash, celery 4. Ground pork 4. Sour cream 4. Noodles 4. Cracker crumbs
5. Tomatoes      & corn 5. Tuna 5. Sour cream & tomato 5.Macaroni 5. Grated       Swiss
6.Tomatoes & green peppers 6. Ham, chopped 6. Chicken Veloute 6.Spaghetti 6. Grated Parmesan
7. Green peppers, carrots, celery 7. Bacon, crumbled 7.Mayonnaise 7. Spinach noodles 7. Grated Romano
8. Peas, mushrooms 8.Ground Beef 8. Cheese 8. Acorn squash shells 8. Grated Mozzarella
9. Green peppers, celery 9. Ground Veal 9. Custard 9.Scooped-out Zucchini shells 9. Grated Cheddar
10. Green peppers, mushrooms 10.Ground pork sausage or Italian sausage 10. Tomato & Cheese 10. Bulgur 10. Grated Gruyère


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