Zucchini Chile-Cheddar Mash

(10)

This recipe for mashed zucchini with chiles and Cheddar embraces zucchini's tendency to become very soft when cooked.

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Cook Time:
25 mins
Total Time:
25 mins
Servings:
4
Yield:
4 servings, about 2/3 cup each

Ingredients

  • 1 tablespoon canola oil

  • 1 1/4 pounds zucchini (2-3 medium), halved lengthwise and sliced

  • 1 medium onion, chopped

  • 1 4-ounce can diced green chiles, drained

  • ¼ teaspoon salt

  • ½ cup grated extra-sharp Cheddar cheese

Directions

  1. Heat oil in a large nonstick skillet over medium heat. Add zucchini and onion; stir to coat. Cover and cook, stirring occasionally, until very soft and lightly browned, 12 to 15 minutes. Stir in chiles and salt; cook until heated through, 1 minute more.

  2. Transfer to a medium bowl. Mash with a potato masher until chunky, not completely smooth. Stir in cheese and serve immediately.

Nutrition Facts (per serving)

127 Calories
9g Fat
8g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 127
% Daily Value *
Total Carbohydrate 8g 3%
Dietary Fiber 2g 7%
Total Sugars 4g
Protein 6g 11%
Total Fat 9g 11%
Saturated Fat 3g 16%
Cholesterol 14mg 5%
Vitamin A 444IU 9%
Vitamin C 33mg 36%
Folate 51mcg 13%
Sodium 311mg 14%
Calcium 130mg 10%
Iron 1mg 4%
Magnesium 33mg 8%
Potassium 439mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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