Squash comes in summer and winter varieties. Summer varieties include yellow squash and zucchini. Winter varieties include spaghetti, acorn, banana and butternut squash. Squash is low in fat and high in fiber, vitamins A and C, magnesium and potassium. Chicken provides protein, niacin, B6, phosphorus and selenium. Combing lean chicken with zucchini and squash provides a colorful and healthful meal.
Salad
Grill boneless, skinless, chicken breast halves then cut them in cubes and combine them with fresh, chopped zucchini, summer squash, onion, spinach leaves, fresh dill sprigs, the juice from a lemon, extra virgin olive oil and fresh ground pepper. Crumble cheese such as feta, blue cheese or mozzarella over the top of the chicken. Roast thick strips of zucchini and summer squash in the oven on parchment paper brushed with olive oil. Cool the roasted zucchini and squash then toss with cooked chicken, fresh parsley, tomatoes and Romaine lettuce.
Soup
Add 1-inch pieces of raw chicken breast to chicken broth and cook until chicken is almost done. Cut-up zucchini and squash and whisk into the chicken broth along with tomato sauce and garlic. Seed and roast cubed butternut squash before removing the flesh and boiling in a Dutch oven with cream, chicken stock, ground ginger, cinnamon and nutmeg. Whisk shredded, cooked chicken and finely chopped zucchini into the squash soup before serving it hot.
Pizza and Pasta
Purchase a premade pizza crust or make your own and top it with tomato sauce, oregano, small chunks of cooked chicken, zucchini, squash, mushrooms and shredded mozzarella cheese. Bake the pizza until cheese is bubbly and serve it hot. Add fiber and nutrients to your pizza by using a whole wheat pizza crust. For a pasta dish, stir cooked rigatoni or farfalle with cooked chicken cubes, cut-up zucchini and squash, capers, halved cherry tomatoes, fresh oregano, extra virgin olive oil and Parmesan cheese.
Stir-Fry
Heat peanut oil in a wok and add cubed chicken, strips of zucchini, spaghetti squash, mushrooms, bok choy and soy sauce. Add herbs and seasonings to your stir-fry such as pepper, parsley, garlic powder or sesame seeds. Stir-fry cut-up chicken in a frying pan with olive oil then add thick chunks of zucchini, yellow squash, onions, pine nuts and fresh mint. Serve the chicken, zucchini and squash stir-fry with sticky rice, risotto or long grain rice.
References
- Food and Wine: Chicken With Zucchini Salad
- "Bowes & Church Food Values of Portions Commonly Used"; Jean A. T. Pennington, PhD; 2009
- "Deceptively Delicious: Simple Secrets to get Your Kids Eating Good Food; Jessica Seinfeld; 2007
- Centers for Disease Control and Prevention; Vegetable of the Month: Winter Squash
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