Tuesday, July 3, 2012

Stellar Summer Meal

The hot weather is making everyone around here crave large salads, fruit and fresh veggies.  However, tonight it was all about the veggies. I decided to make some chicken kabobs on the grill with a side of toasted pine nut couscous and squash casserole.

We are swimming in squash, so we needed to eat them up! I knew I wasn't going to make something super cheesy or loaded with butter, but other than that I had no idea what I was doing.  I figured I could do something similar to lasagna and it would taste alright;)  So, I went with a high protein high fiber version of the notoriously fatty traditional squash casserole by adding in cottage cheese, egg whites and milled flaxseed.  I could have done without cheese on the top, but I knew the rest of the family would prefer it.

I prepped the kabobs earlier this afternoon by chopping the chicken into bite size pieces and marinating it in sesame oil and peanut butter for 3 hours.  I went ahead and chopped up a red pepper, yellow pepper, green pepper, and orange pepper along with an onion and washed up a small container of grape tomatoes, so everything would be easy to put together this evening.

Cottage Cheese Squash Casserole 
(loaded with protein and fiber!)

  • 2 large zucchini
  • 2 yellow squash
  • 1 yellow onion
  • 1/2 cup of milled flaxseed
  • 1/2 cup egg whites
  • 1 1/2 cup cottage cheese
  • 1/2 tsp pepper
  • 1/2 tsp sea salt
  • 1/4 cup low-fat mozzarella cheese
  • 1/2 cup Fiber One Nutty Clusters and Almonds cereal
  • Preheat oven to 350 degrees.
  • Slice squash into 1/4 inch pieces and slice onion. 
  • Place squash and onion in a large pot and cover with water.  Bring to a boil. Boil for 5 minutes. 
  • Drain squash and onion. 
  • Mix flaxseed, egg whites, cottage cheese, salt and pepper together in a small bowl. 
  • Spray a large casserole dish with nonstick spray and place squash and onion mixture into dish. 
  • Slowly fold in the cottage cheese mixture. 
  • Bake at 350 degrees for 30 minutes.
  • Add cheese and cereal on top of squash and place back in the oven for 5 minutes or until cheese is melted. 

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