Bright, colorful and incredibly versatile, summer squash is one of the season’s hidden nutrition stars. Whether it’s grilled at a cookout, roasted in the oven or tossed into a stir-fry, summer squash delivers plenty of vitamins, minerals, and antioxidants without adding many calories. 

Summer squash is harvested while it’s still young and tender, which is why you can eat the entire vegetable, including the skin and seeds. You get even more fiber and nutrients with every bite!

Health Benefits

• Low in calories but packed with essential nutrients 
• High in vitamin C to support a healthy immune system 
• Fiber that supports digestion and helps you stay full 
• Antioxidants that help protect cells from oxidative stress 
• Rich in potassium, which supports heart and muscle function 
• Vitamin A compounds that promote healthy vision and skin 
• High-water content helps support hydration during hot summer months 
• Naturally low in sodium and fat, making it heart-health friendly 
• Easy to add to meals 
• Fresh, seasonal vegetable for enjoyable healthy eating 

Summer Squash and Chicken Fajita Bowl 

Entrée 

• 2 c summer squash rice 
• 4 5-oz chicken breasts, boneless, skinless 
• 1 1/3 T olive oil 
• 2 tsp lime juice 
• ½ tsp chili powder 
• 2 tsp cumin 
• 2 tsp garlic powder 
• 16 oz yellow squash, fresh 
• 8 oz red onion, sliced 
• 8 T avocado, chunky pulp 

Directions 

1. While the rice simmers, toss sliced chicken with olive oil, lime juice, chili powder, cumin, garlic powder, salt and pepper. Marinate for 10 to 15 minutes. 
2. Heat a heavy skillet or cast-iron pan over high heat until smoking hot. Add the marinated chicken slices in a single layer. Sear for 3 to 5 minutes per side or until 165°F internal temperature. 
3. Remove chicken and set aside on a plate. Keep the pan on high heat. 
4. Add the sliced summer squash and red onions. Cook without stirring for 2 minutes. Toss and cook for another 2 to 3 minutes until tender-crisp. 
5. Add chicken and its resting juices into the pan with the vegetables for 30 seconds to heat through. 
6. Scoop rice into the bottom of a bowl. Add chicken, charred summer squash and red onions. Finish with a scoop of avocado and a squeeze of fresh lime juice.

Summer Squash Rice 

• 1/3 c brown rice
• ¾ c water
• ½ c zucchini, fresh, finely shredded
• ½ c yellow squash, fresh, finely shredded
• 1 lemon, zested 

Directions 

1. Combine dry brown rice, water (or broth) according to package instructions, shredded squash and zucchini in a small saucepan. 
2. Bring to a bowl and reduce heat to low. Cover with a tight lid. 
3. Simmer for 35 to 45 minutes. 
4. Remove from heat and leave on lid to steam for 5 minutes. 
5. Stir in lemon zest and fluff with a fork.