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Zone Living

Breaking down the latest research on Anti-Inflammatory Nutrition
Written By: Dr. Barry Sears, Ph. D | Creator of the Zone Diet

Written by Sue Knorr
on November 14, 2019

This delicious savory side dish is a tasty alternative to steamed vegetables that will keep you coming back for more.  It’s also a great topping for Zone PastaRx Orzo. In fact, you might want to double or triple the recipe so there’s enough for leftovers!   

I designed this recipe from my memories of a family favorite, comfort food made by my Aunt.  It was always on the table year-round at every family gathering. We used to consider it a vegetable dish but in truth, it contained an entire bag of stuffing mix plus a large container of sour cream!  Looking back, I’d call the original version a stuffing casserole with some summer squash and shredded carrot in it. Now before you get too excited, there’s no stuffing in my version but I’ve added just a bit of cheese to keep things interesting.  I use a very low carbohydrate condensed portobello mushroom soup without artificial additives and light sour cream that’s extremely low in fat. I think my Aunt would have loved this version as much as we all loved hers!   


  • This recipe can be made ahead of time, stored in the fridge, and reheated. 
  • Don’t hesitate to be a little heavy-handed with the seasonings.  They’re what makes this dish. 
  • Be a smart consumer and read your labels closely.  You’ll be surprised by the differences in ingredients between brands, especially when it comes to condensed soups and low-fat dairy products.  Avoid those that are loaded with fillers, starches, and saturated fats.  

Aunt Frieda’s Summer Squash CasseroleSummer-Squash-R2

Yield: 1  serving  
  • 1/2 cup plain low-fat yogurt 
  • 1/2 tsp olive oil 
  • 1 pouch Lipton onion mushroom soup mix 
  • cooking oil - olive oil Pam 
  • 1 lb summer squash - yellow, cut into 3/8-inch rounds 
  • 4 oz mushrooms - cleaned and sliced 
  • 1/4 cup water 
  • 1/4 cup mozzarella low moisture part-skim cheese - shredded 
  • 2 tsp thyme 
  • onion powder  - to taste 
  • Salt and pepper - to taste 


  1. Whisk the yogurt, olive oil and soup mix together, set aside. 
  2. Spray a large skillet with cooking oil add 1/2 teaspoon olive oil sauté over medium heat. 
  3. Add squash, chopped mushrooms, and 1/4 cup water. Sauté for 3-5 minutes until squash begins to turn translucent. Turn heat to low, cover, and cook another 3-5 minutes. 
  4. Gently stir in yogurt mix and seasonings, being careful not to mash the squash. 
  5. Transfer to a 2-quart casserole or an 8” baking dish, sprinkle with cheese and cover with foil. Bake in a 350-degree oven for 15-20 mins. Uncover last minute or two and broil until lightly browned.




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