Cheesy Summer Squash Sauté

Vegetarian
Gluten Free
Popular
Health score
51%
Cheesy Summer Squash Sauté
20 min.
4
189kcal

Suggestions


Looking for a delicious side dish that highlights the fresh flavors of summer? Look no further than this Cheesy Summer Squash Sauté! Bursting with vibrant vegetables and topped with gooey, melted cheese, this vegetarian and gluten-free recipe is sure to be a hit at any gathering. In just 20 minutes, you can whip up a dish that not only tastes amazing but is also healthy, scoring an impressive 51 on the health scale.

The star of this dish is undoubtedly the summer squash and zucchini, which provide a delightful crunch and subtle sweetness when sautéed to perfection. Coupled with the earthy notes of bell peppers and the fresh burst of juicy tomatoes, every bite is a celebration of summer produce. And let’s not forget about the aromatic touch of garlic and basil that elevates the dish to a whole new level.

With only 189 calories per serving, you can indulge guilt-free in this cheesy delight. Whether you're serving it up as a side at your next barbecue or enjoying it as a light lunch, this Cheesy Summer Squash Sauté promises to be a popular choice among your family and friends. Try it today and discover why it's a must-have on your summer menu!

Ingredients

  • pounds summer squash and/or zucchini sliced
  •  bell pepper green seeds removed, sliced
  • smallish tomatoes tomato peeled cut into wedges
  • 0.5  onion yellow peeled sliced
  • clove garlic chopped
  • servings olive oil extra virgin 
  •  of cheese - jack 
  • servings basil fresh dry chopped
  • servings salt and pepper 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Sauté onions, garlic, squash, and bell pepper: Put onion, garlic, squash, bell pepper into a large saucepan with a couple of tablespoons of olive oil. Put on high heat and brown the vegetables slightly to develop flavor.
  2. As you are browning, sprinkle either dried basil or chopped fresh basil on the vegetables.
  3. Add cheese: When vegetables are slightly browned, remove from heat, add the slices of cheese, and cover the pan.
  4. Cook the tomatoes: In a separate stick-free fry pan, put the tomatoes and cook at medium hi heat for about 5 minutes, stirring occasionally. You want to let the juice from the tomatoes evaporate some.
  5. Combine: After 5 minutes, add the tomatoes to the rest of the vegetables and stir. Salt and pepper to taste.

Nutrition Facts

Calories189kcal
Protein8.09%
Fat66.39%
Carbs25.52%

Properties

Glycemic Index
58.5
Glycemic Load
2.72
Inflammation Score
-8
Nutrition Score
16.430434624948%

Flavonoids

Naringenin
0.42mg
Apigenin
0.01mg
Luteolin
1.42mg
Isorhamnetin
0.69mg
Kaempferol
0.16mg
Myricetin
0.1mg
Quercetin
3.82mg

Nutrients percent of daily need

Calories:188.81kcal
9.44%
Fat:14.99g
23.06%
Saturated Fat:2.31g
14.45%
Carbohydrates:12.96g
4.32%
Net Carbohydrates:8.94g
3.25%
Sugar:7.92g
8.8%
Cholesterol:1.11mg
0.37%
Sodium:210.83mg
9.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.11g
8.22%
Vitamin C:72.51mg
87.89%
Vitamin B6:0.64mg
32.01%
Vitamin K:30.69µg
29.23%
Manganese:0.56mg
27.86%
Vitamin A:1191.42IU
23.83%
Potassium:822.2mg
23.49%
Vitamin B2:0.35mg
20.76%
Folate:82.19µg
20.55%
Vitamin E:2.75mg
18.35%
Fiber:4.02g
16.08%
Magnesium:51.48mg
12.87%
Phosphorus:118.7mg
11.87%
Vitamin B1:0.16mg
10.48%
Copper:0.19mg
9.37%
Vitamin B3:1.65mg
8.27%
Iron:1.26mg
6.97%
Calcium:60.79mg
6.08%
Zinc:0.89mg
5.91%
Vitamin B5:0.46mg
4.64%
Selenium:0.82µg
1.17%