The first dish uses fresh ingredients (yellow crookneck squash) straight from the garden. It was what we had for supper this evening, and my wife commented that it was very tasty. Yellow crookneck squash is a summer delight that grows well, especially in a sandy loam soil. They take about 60 days to grow to maturity and are best picked when they are 5 or 6 inches long. When cooked they are very tender and have a sweet flavor. The squash needs only to be washed to remove any surface dirt, and then cut up without peeling or removing the seeds.

Even though they are sweet, the flavor is delicate, and is not a strong flavor. Because of this other complementary flavors are needed to bring out their full potential. Onions help reinforce the sweetness because of the sugar content. The tomatoes used in this recipe add more sweetness, but also a little bite because of the acid content. The use of chicken tenders adds protein and another flavor to the mix.

On total this dish is a healthy one because it avoids the "bad " fats contributed by red meats, by using skinless, boneless <a rel="nofollow" onclick="javascript:_gaq.push(['_trackPageview', '/outgoing/article_exit_link/3916677']);" href="http://www.frankernhart.com">chicken</a>  . The recipe also uses olive oil, rather than butter as the basis for sautéing. Did I also mention that this low fat one pot dish is also very tasty? I accompanied it with some homemade Cole slaw (cabbage and carrot) made with a delicious dill horseradish mayonnaise dressing. (recipe included below) <p>


Ingredients:<p>

1 crookneck squash, chopped in 1/2 inch chunks <br>

1 medium sized yellow onion, chopped <br>

2 tablespoons extra virgin olive oil<br>

2 chicken breast tenders (about 3 ounces total)<br>

1/2 teaspoon salt<br>

1/8 teaspoon pepper<br>

1 cup tomato sauce 1/2 cup water<p>

Instructions:<p>

1 - Heat extra virgin olive oil in skillet<br>

2 - Sauté' onion and squash until crunchy tender (about 10 minutes).<br>

3 - Cut chicken tenders into bite size pieces and add to the skillet.<br>

4 - Sauté' for about 10 minutes then add tomato sauce and water.<br>

5 - When back up to temperature serve.<p>

Ours was served over cooked long grain rice, and was accompanied by a mound of Cole slaw.<p>

Cole Slaw with Dill Horseradish Mayonnaise Dressing<p>

Ingredients:<p>

1/4 of a large cabbage head (solid stem core removed) <br>

1 small carrot <br>

1/2 cup mayonnaise or salad dressing <br>

1 tablespoon prepared horseradish<br>

1 tablespoon fresh dill weed (or 1 teaspoon of dried dill)<br>

Instructions<p>

1 - Shred the cabbage.<br>

2 - Grate the carrot and mix with the cabbage.<br>

3 - Mix the dressing ingredients until smooth then blend thoroughly with the cabbage carrot mixture.