VelvetSautéed Summer Squash with Almonds and Parmesan
Inspired by techniques from Bon Appétit.
Summer squash matchsticks sautéed in olive oil with sliced garlic and a little chilli, then folded with Parmesan and toasted almonds. Salting and squeezing the squash first keeps the pan from turning watery, so the vegetables stay crisp-tender and the almonds bring a clean crunch.
Always check the labels of the products you use.
Method
- 1
Salt and drain the squash. Cut the squash into even matchsticks and put them in a colander over a large bowl. Toss with the ½ tsp fine salt and leave for 10 min. Squeeze the squash firmly in handfuls to press out as much liquid as you can; do not rinse it.
- 2
Toast the almonds. While the squash drains, put the almonds in the dry frying pan over medium heat. Toss occasionally for about 3 min, until lightly golden, then spread on a plate to cool.
- 3
Warm the garlic and chilli. Heat the olive oil in the same pan over medium heat. Add the sliced garlic and red pepper flakes and stir often for about 2 min, until fragrant, keeping the garlic pale.
- 4
Sauté the squash. Add the squeezed squash and cook over medium heat, tossing occasionally, for about 5 min. The matchsticks should soften but still have a little bite when tasted.
- 5
Fold in the cheese and almonds. Fold in the finely grated Parmesan and season with the black pepper. Taste before adding any more salt, then adjust a pinch at a time. Fold in the toasted almonds and serve straight away.
Storage
Refrigerate covered for up to 3 days and reheat gently in a frying pan until piping hot; the squash will soften and the almonds will lose some crunch. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of protein: 3.7 g protein per 100 kcal, about 15% of energy (needs ≥ 12%)
- Low sugars: 4.2 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2.1 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 126 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
Free sugars: 0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g (WHO). The share shown is the share of one serving. who.int/publications/i/item/9789241549028
Equipment
- chef's knife
- chopping board
- colander
- large bowl
- 30 cm frying pan
- heatproof spatula
- plate
- fine grater
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 158 kcal |
| Protein | 5.9 g |
| Carbohydrate | 10.4 g |
| of which sugars | 5.3 g |
| of which free sugars | 0 g |
| Fat | 11.8 g |
| of which saturates | 2.2 g |
| Fibre | 3.3 g |
| Salt | 0.66 g |
Protein per 100 kcal
3.7 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
