Diet Squash Casserole Recipe

Written by Sky Taylor, Diet Bites

Squash Those Calories Diet Recipe

This recipe for squash casserole is very easy to prepare, low in dietary fat and caloric values.

It also transports easily for that Spring time picnic or family reunion.

The Recipe Ingredients for Diet Squash Casserole

7 mixed Zucchini squash and straight neck squash
1 onion, diced and you can use any variety
1 cup of grated carrots (peel carrots before grating)
1 cup of fat free sour cream; use low fat if you don't like fat free
1 can of low or reduced fat Cream of Chicken Soup
1 teaspoon of ground sage
5 slices of stale bread processed into crumbs OR no more than 350 calories worth of packaged bread crumbs
1/2 cup of no calorie butter spray (Parkay or I Can't Believe It's Not Butter)

How to Prepare Our Diet Squash Casserole Recipe

If you don't like the butter sprays, then opt for melted reduced fat margarine. You'll also add salt and cracked black pepper to suit your personal taste.

Begin preparing this recipe by pouring 3/4 of the bread crumbs into a baking dish sprayed with no calorie cooking spray to prevent sticking. Next, mix the remaining ingredients in a bowl - omitting the butter spray or the melted reduced fat margarine.

Pour the mixture over the bread crumbs which line the baking pan; add the remaining 1/4 bread crumbs to the squash mixture and then drizzle on the melted margarine.

Bake until golden at in a 350 degree preheated oven or for about half an hour. Top with a bit of low fat grated cheese for a main dish.

Calories in this diet Squash Recipe based on crook neck, straight neck squash & Zucchini squash: about 800 calories for the total recipe.

Squash Those Calories!

Squash is a super food and is naturally low in caloric and dietary fat content when it is picked straight from Mother Earth's healthy garden. However, when the squash takes a Batter Bath, then jumps into an Oil Bath, then jumps into a pool of full-blown Ranch Dressing, the entire story changes. And unfortunately, it does not have a happy ending. The caloric values shoot up the chimney quicker than Claus.

How many calories are in squash? The crookneck and straight neck varieties contain about 20 calories per 1/2 cup and of course two times that amount for one cup. Serving sizes equal one cup. The same applies to the zucchini which contains a skinny 14 calories per 1/2 cup and 28 for one cup in its raw form.

The Butternut and Spaghetti varieties contain about 45 calories per 1/2 cup and 90 per one cup serving.  Size of serving equals 1/2 cup.

The Hubbard and Acorn specimens contain a few more calories with the Hubbard at about 50 per 1/2 cup and the Acorn at 57 per 1/2 cup serving.

Weight Loss Tips for Vegetables

Diet Squash Casserole RecipesIf you are looking to add more foods into your weight loss plan that are low in calories so that you can enjoy more food, then look no further than the healthy Vegetable Food Group. It contains the most foods with the lowest caloric values.

Lettuce for example ranges in values based on the types used; the iceberg contains a skinny 5 calories per cup. Other low calorie vegetables include cucumbers, celery, radish, cabbage and onions.

Many vegetables hold up very well to sautéing on the stove top. You can use just a bit of extra virgin olive oil to enhance and bring out the flavors of the vegetables, along with sea salt and cracked pepper. Vegetables which do well with sautéing include: all varieties of mushrooms, all varieties of onions, all varieties of bell pepper, broccoli florets and celery.

The sauteed vegetables can be added to casseroles, soups, on top of light chicken or beef burgers, and to omelets.


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