West Indies Savory Stuffed Summer Squash Recipe

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West Indies Savory Stuffed Summer Squash
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Ingredients
17
Count
Nutrition
165
Calories
Total time
75
Minutes
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Ingredients:

Directions:

  1. To prepare the squash: Wash the squash well.
  2. Sprinkle them with salt and let drain for 1/2 hour; this will soften them. Rinse the salt off and dry. Using a narrow apple corer, make a hole at the stem end of each squash and scoop out the pulp, being careful not to break the skin. The other end must remain closed.
  3. To make the filling: Put all ingredients together in a mixing bowl. Stir until well blended.
  4. To stuff squash: Fill each squash half-full of the filling. Lay a few thin slices of tomato in the bottom of a large, deep baking dish. Place the stuffed squash side-by-side in layers on top of the tomatoes.
  5. In a small saucepan, mix the tomato paste with 1 cup water and juice from one lemon. Bring to a boil and simmer for 5 minutes. Pour the tomato sauce over the squash. Cover the saucepan and simmer gently for 1 hour or until squash are soft and filling is cooked. Add more water if necessary.
  6. Crush the garlic cloves with a little salt. Mix with the mint and juice from half a fresh lemon. Sprinkle this mixture over the squash and continue cooking a few minutes longer.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 165.26 Kcal (692 kJ)
Calories from fat 38.75 Kcal
% Daily Value*
Total Fat 4.31g 7%
Cholesterol 52.72mg 18%
Sodium 64.55mg 3%
Potassium 576.72mg 12%
Total Carbs 11.34g 4%
Sugars 2.31g 9%
Dietary Fiber 1.89g 8%
Protein 19.71g 39%
Vitamin C 25.6mg 43%
Vitamin A 0.1mg 2%
Iron 9.9mg 55%
Calcium 39.7mg 4%
Amount Per 100 g
Calories 67.62 Kcal (283 kJ)
Calories from fat 15.85 Kcal
% Daily Value*
Total Fat 1.76g 7%
Cholesterol 21.57mg 18%
Sodium 26.41mg 3%
Potassium 235.97mg 12%
Total Carbs 4.64g 4%
Sugars 0.95g 9%
Dietary Fiber 0.78g 8%
Protein 8.07g 39%
Vitamin C 10.5mg 43%
Iron 4.1mg 55%
Calcium 16.3mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.3
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium

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