Free Appetizer Recipes

Practical Nutrition: Bring on the excess zucchini

At this time of year, zucchini begins to get a reputation like a fruitcake at Christmas . I happen to have a "brown thumb," so I really appreciate my friend Pam pawning off her extra zucchini on me.

That green veggie is so healthful! It's fat-free, sodium-free, low-calorie, and high in vitamin C. It's also full of antioxidants to help reduce the risk of heart disease, stroke and some cancers.

One cup of sliced zucchini has only 20 calories, no fat, 1 gram protein, 4 grams carbohydrate, 1 gram fiber, 10 milligrams sodium and 20 milligrams calcium.

Its cousin, yellow summer squash , has identical nutrition for half of a medium squash . Prepare it as you would zucchini.

Whether buying or picking, select zucchini that are firm and shiny. The veggie will have a slightly prickly skin, but should be free of wrinkled skin, cuts or bruises.

The tenderest zucchini are 6 to 8 inches long and about 2 inches in diameter. Larger zucchini will be tougher and slightly bitter.

Store unwashed zucchini in a plastic bag and place in the crisper drawer of the refrigerator. You can store it for four to five days. Wash it before you cook it, and use within two days after cooking.

If you have a bumper crop of zucchini, what can you do with it all? Start out using it raw.

Slice it into rounds or sticks and serve with a low-fat dip along with other cut-up veggies as a snack or appetizer.

Grate, dice or slice zucchini and add to your tossed or pasta salads.

While you're grating it, sneak it into casseroles, sauces or lasagna. It adds nutrients and thickens the sauce. The vegetarian chili recipe Chili Non Carne mentioned in a previous column contains hidden zucchini. Search for that recipe in the online database at recipes.timesdispatch.com.

Add some zucchini green to a stir-fry of onion, mushrooms, celery, carrots and any other vegetable you like. Stir-fry in a little olive oil , then add a lean meat and your favorite spices for a full meal.

Cut up some zucchini, fresh tomatoes and onions for a side dish. Sauté them in a little olive oil , add Italian seasoning, and sprinkle a little part-skim mozzarella cheese over the top before serving. For an entrée, toss the veggies over your favorite pasta.

Grill that zucchini. Slice it lengthwise, so it won't fall through the grates. Then spray with nonstick cooking spray and flavor with your favorite herbs and spices while grilling. Or simply cut it in large chunks and grill as part of a kebab.

Betty Crocker Gluten Free Dessert Mix Prize Package {Giveaway ...

Betty Crocker is hosting its first-ever gluten-free recipe contest!  It’s going to be huge, huge huge and you’re going to want to be a part of it!  There are lots of wonderful bakers out there, but it takes a very creative baker to come up with yummy, gorgeous, sweet and awe-inspiring gluten-free desserts!  Do you have a special recipe you’ve created for yourself or loved one that’s gluten-free?  Now’s the time to show it off!

Now through June 30th, visit Gluten Freely – Baker’s Challenge for the chance to win a Grand Prize of $5,000. The grand prize winner will also have the chance to be featured on a Betty Crocker® Gluten Free dessert mix or Bisquick® Gluten Free baking mix package and/or be featured in a Betty Crocker publication!  All you have to do is submit an original gluten free holiday-themed appetizer, bread or dessert recipe, using any Betty Crocker Gluten Free dessert mix or Bisquick Gluten Free baking mix.

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