By Dr. Janet Brill
Eat Summer Squash before it’s too late!
September 21st is the last day of Summer, which means the Summer season is not over yet!
Summer squash is planted 2-4 weeks before the last spring frost and harvested in the Summer when they are immature unlike winter squash. There are many types of summer squash, but the most popular and familiar of the summer squash family are zucchini and yellow squash. The flesh, skin, and seeds are all soft and edible providing an abundance of beneficial nutrients such as vitamin C, vitamin A, manganese, folate, B vitamins, and dietary fiber.
Summer squash is 95% water, which you will notice if you attempt to make this week’s tasty recipe – Zucchini Corn Fritters, that is low fat and also helps reduce cholesterol.
Check out this zero cholesterol, low calorie recipe of Zucchini Corn Fritters.
Zucchini Corn Fritters
Add oats (instant or rolled oats) to your fritter mixture to absorb excess water from the vegetables so they don’t fall apart during the cooking process!
Yield: 12 fritters (1 serving = 1 fritter = 2 oz, 1/4 cup per fritter)
In a food processor, mince the zucchini, onion, and garlic cloves. Wrap the minced mixture in a triple layer of paper towels and squeeze to release the excess water. In a large bowl, add the corn and ¼ inch of water.
Cover the bowl with saran wrap and cook the corn for 10 minutes in the microwave (or you can cook the corn on the stove for 30 minutes).
Cut the corn off the cob. In a large bowl, mix the minced mixture, corn, garlic powder, and black pepper. Add the egg whites and *instant oats to the corn zucchini mixture.
Place ¼ cup servings of the zucchini corn mixture onto a large pan greased with olive oil spray. On medium heat, cook the fritters for 10 minutes on both sides or until the fritters are slightly brown.
Serve the zucchini corn fritters with a dollop 0% Greek yogurt, guacamole, and/or salsa!
*In a blender or food processor, turn the instant oats into a flour consistency.
Nutrition Information Per Serving: Calories: 54 kcal, Fat: 1 g, Cholesterol: 0 mg, Carbohydrates: 10g, Dietary fiber: 2g, Protein: 3 g, Sodium: 60 mg.