Vegetable - ​Zucchini Squash

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Zucchini, like all squash, has its ancestry in the Americas, specifically Mesoamerica. However, the varieties of green and yellow, cylindrical squash harvested immature and typically called "zucchini" were cultivated in northern Italy, as much as three centuries after the introduction of cucurbits from the Americas.

The first records of zucchini in the United States date to the early 1920s. It was almost certainly taken to America by Italian immigrants and probably was first cultivated in the United States in California.

A zucchini with the flowers attached is a sign of a truly fresh and immature fruit, and is especially sought after for its sweeter flavor.   Zucchini has a delicate flavor and requires little more than quick cooking with butter or olive oil, with or without fresh herbs.  Zucchini can also be eaten raw, sliced or shredded, in a cold salad, as well as lightly cooked in hot salads.  Mature (larger sized) zucchini are well suited for cooking in breads.

The female flower is a golden blossom on the end of each emergent zucchini. The male flower grows directly on the stem of the zucchini plant in the leaf axils (where leaf petiole meets stem), on a long stalk, and is slightly smaller than the female. Both flowers are edible and are often used to dress a meal or to garnish the cooked fruit.
Firm and fresh blossoms that are only slightly open are cooked to be eaten, with pistils removed from female flowers, and stamens removed from male flowers. The stems on the flowers can be retained as a way of giving the cook something to hold onto during cooking, rather than injuring the delicate petals, or they can be removed prior to cooking, or prior to serving. There are a variety of recipes in which the flowers may be deep fried as fritters or tempura (after dipping in a light tempura batter), stuffed, sautéed, baked, or used in soups.
While easy to grow, zucchini, like all squash, requires plentiful bees for pollination. In areas of pollinator decline or high pesticide use, such as mosquito-spray districts, gardeners often experience fruit abortion, where the fruit begins to grow, then dries or rots. This is due to an insufficient number of pollen grains delivered to the female flower. It can be corrected by hand pollination or by increasing the bee population.

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Tex Mex Chicken and Zucchini (Low Carb), c/o Olena Ospipov of  ifoodreal.com

Ingredients:

• l lb. boneless/skinless chicken breasts cut into 1” pieces
• 2 lg zucchini, diced
• 2 med bell peppers, chopped
• 1 med onion, finely chopped
• 3 lg garlic cloves, minced
• 1 C corn, frozen or fresh
• 1 T oil for frying
• 14 oz. low sodium black beans, drained & rinsed
• 14 oz. low sodium diced tomatoes, not drained
• 1 t cumin, divided
• 1 t salt
• Ground black pepper to taste
• 1 C Tex Mex or Colby Jack cheese, shredded
• 1/2 C green onions, chopped
• 1/2 C cilantro, chopped
• 
  

Instructions:

• Preheat large (12”) deep skillet on low-medium heat and swirl oil to coat.
• Add onion, garlic and bell pepper; sauce for 3 minutes, stirring occasionally.
• Move vegetables to the side of the skillet and add chicken.  
• Sprinkle with 1 t cumin, salt and black pepper.
• Cook for about 5 minutes, stirring occasionally.
• Add corn, beans, tomatoes, zucchini, taco seasoning and remaining cumin.
• Stir, cover and cook on low-medium for 10 minutes (or until zucchini is al dente)
• Sprinkle with cheese, cover and cook for a few minutes or until cheese has melted.
• Top with green onion and cilantro.
• Serve hot, on its own or with brown rice or quinoa.  Or as a garnish, feel free to add sour cream, cilantro and black olives after the cheese was melted. 
• Top with crushed tortilla chips.  Use as a filling in low carb wraps, garnished with sliced avocado.
• Can be refrigerated for up to 3-4 days.  Do not freeze.
• To reheat: Simmer on low heat in a skillet for 5 minutes covered.  If you use non-stick skillet, you should not need any water or oil to reheat the dish as again zucchini will release water.  

Nutrition:
Serving:  1.75 cups / Calories: 323kcal / Carbohydrates: 19g / Protein: 25 g/ Fat: 11g / Saturated Fat: 7g / Cholesterol: 68mg / Sodium: 699mg / Potassium: 689mg / Fiber: 5g / Sugar: 7g / Vitamin A; 1837IU / Vitamin C: 68mg / Calcium: 175mg / Iron: 2mg

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