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Recipe

Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch

 

Tomato, Squash and Onion Casserole

25-30 minutes
Serves: 8

In September, tomatoes and yellow squash are in season. That means they are the most affordable and the most delicious. This dish is good served hot.

Ingredients

  • 1 Tbsp olive oil
  • 2 tsp minced garlic
  • 3 small onions, sliced
  • 1 tsp salt
  • 1/2 tsp freshly-ground pepper
  • 1 Tbsp each fresh thyme, oregano and basil (or 1 tsp each, dried)
  • 1 medium zucchini, washed, cut into thin slices (about 1/2 pound)
  • 1 medium yellow squash, washed, cut into thin slices (about 1/2 pound)
  • 6 fresh plum tomatoes, cut into medium slices

Preheat oven to 400 degrees F.

  1. Sauté onions and garlic in 1 Tbsp oil over medium heat, until onions are tender and browned. Place in oven-proof dish and season with half the salt, pepper and herbs.
  2. Arrange zucchini on top of onions, then place a layer of yellow squash next with a layer of tomatoes. Sprinkle with rest of herbs, salt, and pepper.
  3. Bake, covered, for 25-30 minutes.

Nutrients per serving
1 cup

  • Calories 56
  • Saturated fat.3 g
  • Iron 1.1 mg
  • Protein 2 g
  • Cholesterol 0 mg
  • Calcium 31 mg
  • Carbohydrate 9 g
  • Vitamin A 80 RE
  • Sodium 301 mg
  • Total Fat 2.2 g
  • Vitamin C 25 mg
  • Dietary Fiber 3 g

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Fall is a great time of year to take a trip to a farm stand, local farmers' market or farm. Try new varieties of squash or pumpkins. Go apple picking at a farm or choose your apples at a market and try different types.

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If you go to a farmers' market this month, the early bird gets the freshest food. But if you go late in the day, in the late afternoon, you may get some real bargains. The farmers would rather sell their fruits and vegetables than have to truck them back home.

 

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This page originally published as part of the electronic Gourmet Guide between 1995 and 1999.

Copyright © 1994-2008, Forkmedia LLC. All rights reserved.

 
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