<img src="https://certify.alexametrics.com/atrk.gif?account=Kp9Uh1aon800iJ" style="display:none" height="1" width="1" alt="">

Zone Living

Collection of Our Zone Newsletter Articles
Written By: Zone Diet Experts

Written by Sue Knorr
on November 14, 2019

This delicious savory side dish is a tasty alternative to steamed vegetables that will keep you coming back for more.  It’s also a great topping for Zone PastaRx Orzo. In fact, you might want to double or triple the recipe so there’s enough for leftovers!   

I designed this recipe from my memories of a family favorite, comfort food made by my Aunt.  It was always on the table year-round at every family gathering. We used to consider it a vegetable dish but in truth, it contained an entire bag of stuffing mix plus a large container of sour cream!  Looking back, I’d call the original version a stuffing casserole with some summer squash and shredded carrot in it. Now before you get too excited, there’s no stuffing in my version but I’ve added just a bit of cheese to keep things interesting.  I use a very low carbohydrate condensed portobello mushroom soup without artificial additives and light sour cream that’s extremely low in fat. I think my Aunt would have loved this version as much as we all loved hers!   

 Tips 

  • This recipe can be made ahead of time, stored in the fridge, and reheated. 
  • Don’t hesitate to be a little heavy-handed with the seasonings.  They’re what makes this dish. 
  • Be a smart consumer and read your labels closely.  You’ll be surprised by the differences in ingredients between brands, especially when it comes to condensed soups and low-fat dairy products.  Avoid those that are loaded with fillers, starches, and saturated fats.  

Aunt Frieda’s Summer Squash CasseroleSummer-Squash-R2

Yield: 1  serving  
Ingredients: 
  • 1/2 cup plain low-fat yogurt 
  • 1/2 tsp olive oil 
  • 1 pouch Lipton onion mushroom soup mix 
  • cooking oil - olive oil Pam 
  • 1 lb summer squash - yellow, cut into 3/8-inch rounds 
  • 4 oz mushrooms - cleaned and sliced 
  • 1/4 cup water 
  • 1/4 cup mozzarella low moisture part-skim cheese - shredded 
  • 2 tsp thyme 
  • onion powder  - to taste 
  • Salt and pepper - to taste 

Instructions: 

  1. Whisk the yogurt, olive oil and soup mix together, set aside. 
  2. Spray a large skillet with cooking oil add 1/2 teaspoon olive oil sauté over medium heat. 
  3. Add squash, chopped mushrooms, and 1/4 cup water. Sauté for 3-5 minutes until squash begins to turn translucent. Turn heat to low, cover, and cook another 3-5 minutes. 
  4. Gently stir in yogurt mix and seasonings, being careful not to mash the squash. 
  5. Transfer to a 2-quart casserole or an 8” baking dish, sprinkle with cheese and cover with foil. Bake in a 350-degree oven for 15-20 mins. Uncover last minute or two and broil until lightly browned.

 

ZoneBlogs-ZoneRecipes-425x150

 

Let Us Know What You Thought about this Post.

Put your Comment Below.

You may also like:

Evidence-Based Wellness Healthy Eating Zone Diet Dr. Barry Sears Recipes Newsletter Article

Make Your Own Zone Lunch Bowl

Power bowls, grain bowls, and lunch bowls are on menus everywhere, from fast food restaurants to the most upscale cafés....

Omega-3 Fish Oil Zone Diet Recipes Newsletter Article

The “Flat Belly” Zone

The weather is heating up and with that, many are looking for quick fixes to flatten their bellies before hitting the be...

Polyphenols Healthy Aging Omega-3 Fish Oil Zone Diet Recipes

How to Fall Back Into the Zone

Summer is gone, and now Labor Day is a memory. With the kids back in school, it’s time for all of us to get back to a he...