South Beach Style Savory Squash Sauté – A Perfect Low-Cholesterol Vegetable Side Dish
When you’re growing a little weary of salads and side salads, but you still crave something deliciously satisfying and health-conscious, this South Beach Style Savory Squash Sauté is the answer. I created this dish while looking for a fresh, flavorful vegetable side dish, inspired by my Aunt Norma’s traditional stewed squash recipe, yet with a modern twist that’s perfectly in tune with the South Beach Diet principles. This recipe delivers a savory combination of tender squash, aromatic garlic, and the rich depth of turkey bacon, all sautéed to perfection.
Not only is this dish incredibly flavorful, but it’s also light, low in cholesterol, and packed with nutritious ingredients. The addition of Splenda sugar substitute and dry white wine offers a unique sweet and savory profile, while keeping it South Beach diet-friendly. It’s a fantastic way to enjoy a vegetable dish that doesn’t feel like just another “diet side.” With a quick prep time of just five minutes and a total cook time of 15 minutes, this dish can be on the table in under 30 minutes, making it a perfect choice for busy weeknights.
Recipe Information
| Recipe Name | South Beach Style Savory Squash Sauté |
|---|---|
| Prep Time | 5 minutes |
| Cook Time | 15 minutes |
| Total Time | 20 minutes |
| Recipe Category | Vegetable |
| Recipe Yield | 4 servings |
| Calories per Serving | 65.2 |
| Rating | 5 stars (3 reviews) |
| Dietary Information | Low Protein, Low Cholesterol, Savory, < 30 Mins |
Ingredients
| Ingredient | Quantity |
|---|---|
| Garlic clove, minced | 2 cloves |
| Dry white wine | 1/3 cup |
| Splenda sugar substitute | 1 teaspoon |
| Olive oil | 3 tablespoons |
| Turkey bacon | 1/4 cup (crumbled) |
| Yellow squash, sliced | 1 large |
| Onion, chopped | 1 medium |
| Salt | To taste |
| Freshly ground black pepper | To taste |
| Greek seasoning (optional) | 1 teaspoon |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 65.2 |
| Total Fat | 3.5g |
| Saturated Fat | 0.8g |
| Cholesterol | 9.4mg |
| Sodium | 133.5mg |
| Carbohydrates | 4g |
| Fiber | 0.8g |
| Sugars | 2.5g |
| Protein | 2.5g |
Instructions
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Cook the Turkey Bacon: Start by heating a large skillet or frying pan over medium-high heat. Add the turkey bacon to the pan and cook until it becomes crisp and golden. Depending on the brand of turkey bacon, you may need to lightly coat the pan with cooking spray to prevent sticking. Once the bacon is crisp, remove it from the pan and let it drain on a paper towel. Once cooled, crumble it into small pieces and set it aside.
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Sauté the Onions: In the same skillet, add olive oil and heat over medium-high. Once the oil is hot, add the chopped onions to the pan. Sauté the onions for about 3-4 minutes, stirring occasionally, until they become soft and slightly translucent.
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Add Garlic and Squash: Add the minced garlic and sliced yellow squash to the skillet with the onions. Season the mixture with a pinch of salt and a few cracks of freshly ground black pepper. Sauté the squash for 1-2 minutes, stirring often, until it is still crisp-tender but beginning to soften.
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Deglaze with White Wine: Pour the dry white wine into the skillet and bring the mixture to a gentle boil. This will help deglaze the pan, lifting any flavorful bits that have formed on the bottom of the pan, and infuse the squash with the wine’s richness.
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Simmer and Season: Once the wine has reached a boil, reduce the heat to medium-low. Add the Splenda sugar substitute and Greek seasoning (if using), then stir to combine. Let the squash simmer in the wine for about 8-10 minutes, or until it reaches your desired level of tenderness. The squash should be soft but still have a bit of bite.
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Finish and Serve: Just before serving, stir in the crumbled turkey bacon and mix well. Taste the dish, and adjust the seasoning with more salt and pepper if needed. Serve hot and enjoy the savory, South Beach-friendly flavors of this delicious squash sauté.
Tips and Variations
- Swap the Squash: If you don’t have yellow squash, zucchini or a combination of the two work equally well in this recipe. The flavor will change slightly, but the dish will still be delicious.
- Make it a Complete Meal: To turn this side dish into a main, try adding some grilled chicken breast or a sprinkle of grated Parmesan cheese on top.
- Vegetarian Option: Skip the turkey bacon for a vegetarian version. You could even add a handful of toasted nuts, such as walnuts or almonds, for a little extra crunch and richness.
- Add Extra Flavor: If you prefer a spicier kick, try adding a pinch of red pepper flakes or a dash of hot sauce when cooking the squash. The sweet and spicy combination pairs beautifully with the savory elements.
This South Beach Style Savory Squash Sauté is a simple yet flavorful vegetable side dish that checks all the boxes: low-cholesterol, low-protein, and incredibly easy to prepare in under 30 minutes. Whether you’re following the South Beach Diet or simply looking for a healthy, savory vegetable dish to accompany your meal, this sauté will quickly become a family favorite. It’s the perfect combination of light, satisfying, and bursting with flavor.
Give this recipe a try and enjoy a fresh take on the traditional Southern squash dish!
