Pan Fried Summer Squash

2015-07-30
  • Servings : About 5
  • Prep Time : 15m
  • Cook Time : 12m
  • Ready In : 27m
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Nutritional Info

This information is per serving.

  • Calories

    245
  • Calories from Fat

    100
  • Total Fat

    11g
  • Saturated Fat

    2g
  • Trans Fat

    0g
  • Cholesterol

    0mg
  • Sodium

    350mg
  • Carbohydrates

    33g
  • Dietary Fiber

    2g
  • Sugar

    4g
  • Protein

    5g
  • Serving Size:

    About 4.5 oz. (125g)

Zucchini, a summer squash, is a very low calorie vegetable due to it’s low fat high water content. Four ounces (113 g) of zucchini or yellow squash has less than 20 calories.

An appetizer made popular during¬†the 1980s is fried zucchini. Breaded slices of zucchini, breaded, and deep fried. Breading and frying turns 10 calories worth of zucchini into a 300 or more calorie appetizer before you dip it in sauce. If the sauce is marinara, the add calories is minimal. Dip your fried zucchini in 2 tablespoons of full fat Ranch dressing and you add 150 calories. Unless you sharing your appetizer, you’ve eaten 450 and most likely more calories before your salad is served.

One option to reduce fat calories is oven frying. But oven frying typically does not produce the same taste and texture as pan frying. It also increasing cooking time.

This Pan Fried Summer Squash recipe essentially replaces deep frying with frying using a little oil in a nonstick frying pan over medium high heat. Depending on breading thickness, a 4-ounce serving has up to 50 less calories than deep fried zucchini.

Cook’s Tips:

1. Meringue powder can be substituted for egg white.

2. Breading adheres best to yellow squash skin.

Serving Suggestion:

Serve as an appetizer with 25 Calorie Ranch Dressing.

Related Recipes

Ranch Dressing

Pan-Fried Zucchini

Ingredients

  • 1.5 pounds (690 g) zucchini or yellow squash
  • 1/4 cup (45 g) corn meal, yellow or white
  • 1/4 cup (30 g) all-pupropse flour
  • 1 teaspoon (5 ml) kosher salt
  • 1 cup (90 g) cornflake crumbs
  • 2 egg whites, beaten
  • Olive or vegetable oil for frying

Method of Preparation

Step 1

Rinse, dry, and remove squash ends. Depending on size, cut squash into 3-inch lengths and then piece into 1/4-inch slices.

Step 2

In a plate or plastic bag combine flour, cornmeal, and salt. Place corn flake crumbs in a plate or dish. In a dish or bowl, beat egg whites until frothy.

Step 3

Dredge squash in flour shaking off excess or place in bag and shake to coat. Dip all side in the egg white and coat with corn flake crumbs shaking off any excess.

Step 4

In a large non-stick frying pan, heat about 2 tablespoons (30 ml) of oil over medium high heat 1 to 2 minutes or until oil shimmers. Do not allow oil to smoke. Tilt pan to coat with oil and add breaded squash. Cook 3 to 4 minutes or until browned, turn and cook second side 2 to 3 minutes or until well browned. Transfer to paper towel lined plate or baking sheet. Repeat as necessary.