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then cut into very thin strips with a sharp knife to produce a shred. Set
aside.
Rub the garlic clove over the bottom of an 8x8-inch (20x20 cm) glass or
ceramic baking dish, and discard the garlic. Brush with 1 teaspoon (5 ml) of
the olive oil.
Arrange the zucchini and tomato slices in a single layer, overlapping them
tightly. Season with the salt and pepper. Scatter the shredded basil evenly
over the zucchini and tomatoes. Drizzle with the remaining olive oil, then
sprinkle evenly with the grated cheese.
Bake for 25 to 30 minutes, until the zucchini is tender. Serve hot or at
room temperature.
Nutritional information per serving:
Calories 89 (52% from fat) • carb. 7g • pro. 4g • fat 6g • sat. fat 2g
• chol. 5mg • sod. 286mg • calc. 96mg • fiber 3g
Orzo-Stuffed Squash
This is a perfect complement to grilled meats or seafood,
or a delicious vegetarian entrée.
Makes 4 servings
cooking spray
4 medium yellow squash (6-8 ounces [170-230 g] each)
2 teaspoons (10 ml) + 1 teaspoon (5 ml) extra virgin olive oil
1 clove garlic, chopped
1
⁄2 cup (125 ml) minced red onion
1
⁄
2 cup (125 ml) finely chopped red bell pepper
1 teaspoon (5 ml) basil
1 cup (250 ml) cooked orzo, pastina, or rice
1 tablespoon (15 ml) chopped flat parsley
1
⁄2 teaspoon (2 ml) kosher salt
1
⁄4 teaspoon (1 ml) freshly ground black pepper
3 ounces (90 g) shredded sharp Cheddar cheese
(can use reduced fat)
Steam squash for 12 to 15 minutes until crisp-tender. When cool enough to
handle, cut a lengthwise strip from the top of each squash and reserve;
scoop out the pulp from the lids and the shells, discarding the seeds and
leaving
1
⁄4-inch (0.6 cm)-thick shells. Invert the shells on a cooling rack over
a towel and let drain for 30 minutes. Chop the squash lids and reserve.
Melt 2 teaspoons (10 ml) olive oil in a 10-inch (25 cm) nonstick skillet over
medium heat. Add the chopped garlic, onion and pepper and cook until
tender, 3 to 5 minutes. Stir in the reserved chopped basil, chopped squash,
orzo or rice, parsley, salt and pepper. Remove from the heat and let cool
for 5 minutes. Stir in the shredded cheese. Rub each squash shell with
1
⁄4
teaspoon (1 ml) extra virgin oil. Stuff the squash shells generously with the
orzo/vegetable mixture. The recipe may be done ahead to this point,
covered and refrigerated.
Place the rack in position A and preheat toaster oven to 400ºF (200ºC).
Lightly coat an 11x7-inch (28x18 cm) baking dish with cooking spray.
Arrange the stuffed squash in the baking dish. Bake until the squash are
golden brown and heated through, 20 to 25 minutes. Serve hot.
Nutritional information per serving:
Calories 185 (36% from fat) • carb. 21g • pro. 9g • fat 8g • sat. fat 1g
• chol. 11mg • sod. 274mg • calc. 205mg • fiber 5g
Cranberry Ginger Apple Crisp
An old favourite with a twist – dried cranberries
and bits of crystallized ginger.
Makes 8 servings
cooking spray
1 cup (250 ml) rolled oats
1
⁄2 cup (125 ml) brown sugar, packed
1
⁄3 cup (75 ml) all-purpose flour
1 teaspoon (5 ml) cinnamon
1
⁄4 teaspoon (1 ml) salt
6 tablespoons (90 ml) unsalted butter, melted (
3
⁄4 stick)
1
1
⁄2 pounds (750 g) tart apples, peeled, cored, quartered
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