Oven-Fried Summer Squash

Click to enlarge

Click to enlarge

This dish is super easy and super good!  No standing over a skillet of hot grease either!  So good, it was impossible to refrain from having a second serving!  :)  I had zucchini, yellow and calaba squash in the refrigerator but decided to use the calaba today.   Calaba and zucchini are in the same family of vegetables and very similar in appearance and flavor.  However calaba is usually shorter, lighter-skinned, has less water content, has yellower flesh and is usually much cheaper.  I think it tastes a bit better than the longer, darker-skinned type of zucchini.

This coating works nicely on a variety of sliced vegetables.  I’ve even oven-baked okra, onion rings, and eggplant with it.  It’s very tasty on all of them!  It cooked fully inside in the 20 minutes without pre-boiling the squash.  The pork rinds make it crunchy on the outside and will satisfy your desire for crunchy, fried food.  This dish is Atkins Induction friendly.

DO NOT USE A SILICONE SHEET to bake these on or they will not brown properly.  Bake them directly on a metal pan. 

INGREDIENTS:

16 oz. zucchini, calaba (its cousin) or yellow squash

2 oz. pork rinds, plain, finely crushed

1/3 tsp. my seafood spice blend: http://buttoni.wordpress.com/2009/08/20/my-seafood-spice-blend/

6 T. my homemade mayo:  http://buttoni.wordpress.com/2009/07/27/homemade-mayonnaise/

DIRECTIONS:  Preheat oven to 450º.  Crush rinds and add spice blend on a paper plate or saucer and mix well.  Dip out mayo onto another paper plate or saucer.  Cut stems and bottom tip off squash and cut into ¼” slices lengthwise.  Holding the very tip of each piece with one  hand, with a basting brush in your other hand, baste both sides of the squash slices with a coating of mayo.  Set brush down and  with your now free hand, sprinkle rinds on both sides of the squash and then place on a non-stick sheet pan.  Repeat for each piece.  I’ll tell ya up front, if you just dip these babies down into the rinds (more will stick on) you ARE going to run out of rinds before you’ve coated all the squash.  Been there; done that;  :)   So trust me on this one…….just sprinkle it onto each side, letting the excess fall back into the plate and you should have enough for the entire batch.  Place each coated piece of squash on a lightly oiled metal pan. Pop into a 450º oven for 20 minutes or until nice and brown.  No need to turn during baking as the bottoms get nicely browned where they touch the pan. ENJOY!

NUTRITIONAL INFO:  Makes 4 servings, each contains:

245.3 calories

21.3 g  fat

4.18 g  carbs, 1.25 g  fiber, 2.93 g  NET CARBS

10.8 g  protein

250 mg. sodium

45% RDA Vitamin B12, 25% B6, 21% E, 27% C, 20% phosphorous, 50% riboflavin, 55% selenium, 18% zinc, 18% copper, 23% iron, 10% magnesium, 13% manganese

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8 comments on “Oven-Fried Summer Squash

    • WELCOME, Swoosieque! I like your call name there, as my nickname when I was just a toddler was Susie-Q. Susie is my middle name. :) I’m glad you found my site, to. Share the love with your low-carb friends and on Facebook! :) Stay tuned, as I’m adding new recipes all the time!

    • GREAT! This coating lends itself to other oven-fried applications, too. I plan to try it on onion rings and okra next. :)

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