|
 |
 Pronounced "chy-oh'-tee", Chayote squash, or Sechium edule, also commonly known as christophene, mirliton, pepinella, alligator pear, or vegetable pear, is a member of the cucurbit (gourd, nightshade) family. This versatile vegetable (alright, fruit – it is technically a fruit, just as a tomato is in actuality a fruit, and not a vegetable) is native to Mexico and parts of Central America, and is widely used throughout Latin America and the Caribbean. Thanks to its greater availability, chayote is growing in popularity here in the United States as well. Chayote squash is a good source of folic acid, Vitamin C, Potassium, and dietary fiber. It is similar to summer squash in that has a very mild flavor on its own and it easily absorbs other flavors in recipes. It combines well with strong herbs like basil and oregano, as well as onions, leeks, and garlic. 
A ripe, good-quality chayote should have smooth skin with few to no wrinkles,
firm, unblemished flesh, and may range in color from a light lime to a medium
green. Most chayote sold in the U.S. weigh between one half to one pound each.
Although the skin is edible when cooked, it can be quite tough, so it is typically
removed. The flesh remains firm even after cooking. The large, tender seed, the
leafy tips of the vines, and even the fleshy, starchy roots are edible, but unless
you grow chayote yourself, you will likely be limited to using only the fruit.
According to the USDA, one cup of raw chayote squash in one inch cubes weighs 132 gm. and contains 25 calories, 0.17 gm. fat, 5.94 gm. carbohydrate, 2.24 gm. fiber, and 1.08 gm. protein. One cup, boiled and drained: 160 gm, 38 calories, 0.8 gm. fat, 8.15 gm. carbohydrate, 4.48 gm. fiber, and 0.99 gm. protein. According to Wegman's, one medium sized chayote squash weighs 203 gm. and contains 50 calories, 1 gm. fat, 11 gm. carbohydrate, 6 gm. fiber, and 2 gm. protein. (I based my nutritional analysis of the following recipes on the USDA's numbers.) General Preparation: Use like any other squash — steam, boil, bake, fry, add to stews, salads, stir-fries, and casseroles. Microwave: Peel and dice, place in microwave-safe dish, add 1/4 cup water, cover, and cook on high for 6 to 10 minutes, until tender. Drain off excess water, season to taste with butter, herbs, salt, pepper, etc. and serve. Stovetop: Peel and dice, place in saucepan, add water to cover, bring to a boil and simmer for 5 to 10 minutes, until tender. Drain off water, season to taste with butter, salt, pepper, etc. and serve. May also be sautéed in oil/butter and/or broth. Salads: Marinated raw chayote slices add a deliciously unique crunch to summer salads — try some soon! |
TLC Cheesy Stuffed Chayote
Cut the chayotes in half the long way. Place in a saucepan and cover with one
inch of water. Add salt, bring to a boil, and simmer for about 15 minutes, until
tender. Remove from saucepan and immerse in ice water for a few minutes, to
halt the cooking process.
Preheat oven to 425°F (205°C). Pat cooled chayote halves dry with a clean or paper towel, and remove the seeds (these may be reserved for use in a salad or other dish, if desired). Using a spoon, melon baller, or ice cream scoop, remove the flesh from each half, leaving a thin shell intact. Set the shells aside. Shred the bread into soft crumbs. Dice the chayote flesh (you should have around 2 cups) and combine it with the bread crumbs, 1-1/2 cups of the cheddar cheese, 3/4 cup of the Parmesan, the bran, egg, garlic, onions, cayenne pepper or sauce, celery salt, and pepper. Divide the resulting filling mixture evenly between the reserved shells, packing it gently but firmly into the shells, and mounding the filling up and smoothing it over as needed. Combine the remaining 1/2 cup of cheddar cheese with the remaining 1/4 cup of Parmesan. Cover the filling with this mixture, pushing it into the filling lightly if needed, to make it stick. Arrange the stuffed squash in a greased baking dish and bake for 20-25 minutes, until hot throughout and golden brown on top. NUTRITIONAL INFO: 8 servings: 197 calories, 13 gm. fat (8 gm. saturated), 8 gm. carbohydrate (2 gm. fiber), 12 gm. protein, each. |
|
|
TLC Quick Chayote Bisque
|
In a large stockpot, sauté the onion in the oil over medium-high heat until soft but
not brown. Add garlic; continue to cook for one additional minute. Add chayote, stock,
wine and dill. Bring to a boil; cover, reduce heat and simmer until vegetables are
tender, 20-30 minutes. Add sour cream and puree in blender or food processor or with
immersible blender until smooth. Add seasoned salt, black pepper, and hot pepper sauce
to taste.
|
If you like these recipes, you’ll LOVE my cookbook, Cooking TLC! Order your autographed copy direct from www.trulylowcarb.com to receive FREE Priority Shipping! |
 |
PAGE 1 PAGE 2 PAGE 3 PAGE 4 PAGE 5 PAGE 6 PAGE 7
home welcome my story journal shopping beginners guide tips discussion forums product spotlight recipes faq articles
announcements books links news dining out contact online magazine make a donation site map site search guestbook
|
Contents copyright © 1999 – 2003 Low Carb Luxury.
All rights reserved. Use of this site constitutes your acceptance of our Terms and Conditions. No reproduction
without expressed written consent. Site Development by: Accent Design Studios. |