Daily Archives: August 29, 2013

Sun On Your Plate #13 – Squash

sun-on-your-plateYellow Squash Casserole

Makes 10 servings

Prep: 20 minutes
Cook: 30 minutes

Shopping List:

  • 520 gr or 4 cups sliced yellow squash
  • 80 gr or ½ cup chopped onion
  • 35 buttery round crackers, crushed
  • 115 gr or 1 cup shredded Cheddar cheese
  • 2 eggs, beaten
  • 180 ml or ¾ cup milk
  • 55 gr or ¼ cup butter, melted
  • 3 gr or ½ teaspoon salt
  • freshly ground black pepper to taste
  • 30 gr or 2 tablespoons butter

yellow-squashTO MAKE:

  1. Preheat oven to 200° C or 400° F.
  2. Place squash and onion in a large skillet over medium heat.
  3. Pour in a small amount of water.
  4. Cover, and cook until squash is tender, about 5 minutes.
  5. Drain well, and place in a large bowl.
  6. In a medium bowl, mix together cracker crumbs and cheese.
  7. Stir half of the cracker mixture into the cooked squash and onions.
  8. In a small bowl, mix together eggs and milk, then add to squash mixture.
  9. Stir in ¼ cup melted butter, and season with salt and pepper.
  10. Spread into a 25×30 cm or 9×13 inch baking dish.
  11. Sprinkle with remaining cracker mixture, and dot with 2 tablespoons butter.
  12. Bake in preheated oven for 25 minutes, or until lightly browned.

Note 1: Add bacon sauteed with the onion prior to cooking.
Note 2: No yellow squash? Use 2 zucchini instead.


Amount Per Serving
Calories: 196
Total Fat 14.8g
Saturated Fat 7.7g
Cholesterol 74mg
Sodium 463mg
Total Carbohydrates 10.3g
Dietary Fiber 1.3g
Protein 6.1g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20130829-Sun-on-a-Plate-Yellow-Squash-Casserole