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Obesity Discussion · 01-24-06, 03:47 PM

Steamed summer squash with warm leek vinaigrette
Dietitian's tip: When you can find them, miniature pattypan and other summer squash are an attractive substitute for full-sized crooknecks and zucchini. The leek vinaigrette is also delicious over grilled fish.

SERVES 6
Ingredients
2 yellow crookneck squash, about 1/2 pound total weight
2 zucchini, about 1/2 pound total weight

For the vinaigrette
2 tablespoons extra-virgin olive oil
1 leek, including tender green top, finely chopped
1 tablespoon vegetable stock or broth
1 tablespoon rice vinegar
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions
Trim the stems from the yellow squash and zucchini. Halve lengthwise and then cut the halves crosswise on the diagonal into slices 1/2-inch thick. Set aside.

To make the vinaigrette, in a saucepan, heat the olive oil over medium heat. Add the leek and saute until soft, 10 to 12 minutes. Remove from heat and stir in the vegetable stock, vinegar, lemon juice, salt and pepper. Cover and keep warm.

Meanwhile, in a large pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the yellow squash and zucchini, cover, and steam until tender, about 10 minutes.

Transfer the squash to a warmed serving dish. Add the vinaigrette and toss gently to mix. Serve immediately.

Nutritional Analysis(per serving)Calories 63 Monounsaturated fat 3 g
Protein 1 g Cholesterol 0 mg
Carbohydrate 5 g Sodium 200 mg
Total fat 5 g Fiber 2 g
Saturated fat 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Fats 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 1
Fats 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Fats and oils 1

http://www.mayoclinic.com/health/hea...ecipes/NU00615

01-24-06, 03:47 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,795 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Steamed summer squash with warm leek vinaigrette Steamed summer squash with warm leek vinaigrette Dietitian's tip: When you can find them, miniature pattypan and other summer squash are an attractive substitute for full-sized crooknecks and zucchini. The leek vinaigrette is also delicious over grilled fish. SERVES 6 Ingredients 2 yellow crookneck squash, about 1/2 pound total weight 2 zucchini, about 1/2 pound total weight For the vinaigrette 2 tablespoons extra-virgin olive oil 1 leek, including tender green top, finely chopped 1 tablespoon vegetable stock or broth 1 tablespoon rice vinegar 1 tablespoon fresh lemon juice 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper Directions Trim the stems from the yellow squash and zucchini. Halve lengthwise and then cut the halves crosswise on the diagonal into slices 1/2-inch thick. Set aside. To make the vinaigrette, in a saucepan, heat the olive oil over medium heat. Add the leek and saute until soft, 10 to 12 minutes. Remove from heat and stir in the vegetable stock, vinegar, lemon juice, salt and pepper. Cover and keep warm. Meanwhile, in a large pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the yellow squash and zucchini, cover, and steam until tender, about 10 minutes. Transfer the squash to a warmed serving dish. Add the vinaigrette and toss gently to mix. Serve immediately. Nutritional Analysis(per serving)Calories 63 Monounsaturated fat 3 g Protein 1 g Cholesterol 0 mg Carbohydrate 5 g Sodium 200 mg Total fat 5 g Fiber 2 g Saturated fat 1 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 1 Fats 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Nonstarchy vegetables 1 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 1 Fats and oils 1 http://www.mayoclinic.com/health/hea...ecipes/NU00615 __________________