8 Servings
vegetable oil, spray
4 zucchini, or yellow summer squash, cut in half
lengthwise
2 tablespoons water
1/4 cup chopped green bell peppers
1/4 cup
chopped red bell peppers
2 green onions, including tops, chopped
1 cup drained
kernel corn
1 teaspoon lemon pepper, seasoning
1 teaspoon salt-free allspice
1
tablespoon oregano, minced
3/4 cup grated lowfat Monterey Jack cheese
Preheat
broiler. Lightly spray a cookie sheet with vegetable oil. Place water and ice in
a large bowl. Set aside.
Steam squash in a vegetable steamer over medium-high
heat 5 to 7 minutes, or until tender-crisp.
Transfer squash to ice water immediately
to cool.
Remove some of the pulp from center of squash, leaving a nice shell.
Set shell aside and save pulp for later use in soup or a casserole.
Place
a nonstick skillet over medium-high heat. Add water and remaining vegetables and
cook 3 to 4 minutes, stirring frequently. Add seasonings. Remove from heat and add
cheese. Toss to mix well. Spoon mixture into squash shells. Place filled shells
on prepared cookie sheet and broil until hot and bubbly.
MICROWAVE METHOD
Place water and ice in a large bowl. Set aside.
Place
squash halves in a microwave dish, cut side down. Add 2 tablespoons water and cook,
covered, on high
3 to 4 minutes, or until squash is tender-crisp. Cool in ice
water. Remove some of the pulp from center of
squash, leaving a nice shell. Set
shell aside and save pulp for later use in soup or casserole.
Preheat broiler.
Lightly spray a cookie sheet with vegetable oil.
Place water and remaining
vegetables in the microwave dish the squash was cooked in. Cover and cook on
high
2 minutes. Stir and cook another2 minutes. Add seasonings. Cool slightly and add
cheese. Toss to mix well.
Spoon mixture into squash shells. Place filled shells
on a prepared cookie sheet and broil until hot and bubbly.
Amount Per Serving
Calories 98 Calories from Fat 47
Percent Total Calories
From:
Fat 48% Protein 17% Carb. 35%
Nutrient Amount per Serving Value
Total Fat 5 g 8%
Saturated Fat 2 g 11%
Cholesterol 9 mg 3%
Sodium 234 mg 10%
Total Carbohydrate 8 g 3%
Dietary Fiber 1 g 3%
Sugars 0 g
Protein 4 g
Vitamin A 13% Vitamin C 30% Calcium 0% Iron 4%
