It’s that time of year again when neighbours are closing up their gardens for the last time and readily share the bounty. Tell us honestly – have you run out of zucchini recipes yet?
Summer squash, of which zucchini is the most familiar one, come in a wide variety of shapes and colours. But no matter what the outside looks like, the delicate flavour, soft shell and creamy white flesh is a perfect addition to any meal whether savoury or sweet.
This multipurpose veggie has long been recognized as an important food source of carotenoids, but only recently have research studies documented just how fantastic summer squash can be when it comes to these key antioxidants. Especially at this time of year when these versatile squashes are bursting from the garden, you can get a good boost of Vitamin C, alpha and beta-carotene, and lutein, zeaxanthin, and beta-cryptoxanthin (three other health-supportive carotenoids) in every bite. These powerful anti-oxidants can promote cardiovascular health by reducing the oxidation of cells and keeping blood vessels flexible.
We all know that zucchini can pump up a muffin or quickbread but here’s a new way to enjoy the abundance. Go ahead, eat up that basket of zucchinis from next door, knowing that you are doing something great for your health and for neighborhood relations!
Baked mustard lime chicken with zucchini
Serves 2
Ingredients:
- 1 lb skinless, boneless chicken breasts
- 1/2 cup fresh lime juice
- 1/2 cup fresh cilantro, chopped
- 2 green onions, sliced in half
- ¼ cup Dijon mustard
- 2 tbsp olive oil
- 1 tbsp chili powder
- 1/2 tsp salt
- 2 tbsp honey
- 2 zucchini
Directions:
– Combine all ingredients except chicken in a blender or food processor and buzz until smooth
– Place chicken breasts in a baking dish and pour the marinade over, reserving a few tbsp’s as a dipping sauce when serving
– Refrigerate from 1-6 hrs
– When ready to bake, slice zucchini into 1 inch pieces and scatter around the chicken.
– Bake at 350F for approx. 20 min or until cooked through.
– Serve with a baked sweet potato or a helping of quinoa