Zucchini Chile Cheddar Mash - 8g Carbs, 2g Fiber, 0g Added Sugar
From: EatingWell - July/August 2011
This recipe for mashed zucchini with chiles and Cheddar embraces
zucchini's tendency to become very soft when cooked.
Nutrition Profile - -
Low calorie | Low carbohydrate | Low cholesterol | Low sodium | Healthy weight | Gluten free
Active Time: 25 min
Total Time: 25 min
Servings: 4
Serving Size: about 2/3 cup each
1 Tbsp canola oil
1 1/4 lb zucchini (2-3 medium), halved lengthwise and sliced
1 medium onion, chopped
1 (4 oz can) diced green chiles, drained
1/4 tsp salt
1/2 cup grated extra-sharp Cheddar cheese
Heat oil in a large nonstick skillet over medium heat. Add zucchini and onion; stir to coat. Cover and cook, stirring occasionally, until very soft and lightly browned, 12 to 15 minutes. Stir in chiles and salt; cook until heated through, 1 minute more.
Transfer to a medium bowl. Mash with a potato masher until chunky, not completely smooth. Stir in cheese and serve immediately.
Servings: 4
Serving Size: about 2/3 cup each
Nutrition per Serving:
126 Calories, 9g Fat, 3g Sat, 4g Mono, 15mg Cholesterol, 6g Protein,
8g Carbs, 2g Fiber, 0g Added Sugars, 307mg Sodium, 442mg Potassium
Nutrition Bonus: Vitamin C (55% daily value)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 1/2 high-fat meat, 1 fat
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