July 20, 2018
Summer Squash Parmesan
Recipe

Summer Squash Parmesan

by Berkeley Wellness  

The problem with most baked dishes called “Parmesan” or “alla Parmigiana” is that the breaded ingredients are invariably pan-fried in a good deal of oil (or butter) before being layered with cheese and baked. The more healthful solution is to bake rather than fry the breaded ingredients.

Serving suggestion: Serve this with a green salad.

Makes 4 servings

Ingredients

1 cup plain dried breadcrumbs

⅓ cup grated Parmesan cheese

1 teaspoon grated lemon zest

¼ teaspoon pepper

4 large egg whites

¼ cup water

¾ pound yellow summer squash, cut lengthwise into ½-inch-thick slabs

¾ pound zucchini, cut lengthwise into ½-inch-thick slabs

1 can (14½ ounces) stewed tomatoes, chopped with their juice

1 can (8 ounces) tomato sauce

3 tablespoons tomato paste

½ cup shredded part-skim mozzarella

Directions

1. Preheat the oven to 400°F. Spray a large baking sheet with nonstick cooking spray.

2. In a shallow bowl, combine the breadcrumbs, Parmesan, lemon zest, and pepper. In another shallow bowl, beat the egg whites with the water. Dip the yellow squash and zucchini first in the egg white mixture, then in the breadcrumb mixture, patting on the crumb mixture.

3. Place the yellow squash and zucchini on the prepared baking sheet and bake for about 20 minutes, turning them over after 10 minutes, until crispy and golden brown.

4. Meanwhile, in a small bowl, combine the stewed tomatoes and their juice, tomato sauce and tomato paste. Spray a 7 x 11-inch baking dish with nonstick cooking spray. Place half of the baked squash in a single layer in the dish. Spoon half of the tomato mixture over the squash. Top with the remaining squash and remaining tomato mixture. 5. Bake, covered, for 10 minutes. Uncover and sprinkle the mozzarella over the top. Bake for 10 minutes, or until piping hot and bubbling.

Nutrition per serving: 277 calories, 6.1g total fat (3.1g saturated), 13mg cholesterol, 7g dietary fiber, 40g carbohydrate, 17g protein, 589mg sodium.

Good source of: calcium, potassium, riboflavin, selenium, thiamin, vitamin C.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.