Cha’what’? Chayote was our market find of the week. (Apparently in the USA they are called Mirliton Pears) The squash was marked down because of one bad spot on one of these little guys – so were just 40 cents (Canadian) a piece.
Darling daughter and I decided we would try them this week. There are many recipes and ways to prepare Chayote such as with brown sugar, or with oregano and tomatoes or even with egg and cheese as a breakfast. We were having spicy butter chicken as our main so I prepared it the following way.
Prep Time: 10 minutes Stove-top Time: 10 minutes Serves: 4-6
- 2 Chayote Squash
- 1 Yellow (Spanish) Onion, large
- 1 Tbsp Butter
- 1 Tbsp Olive Oil
- 1 tsp lemon pepper
- pinch Red Pepper flakes
- pinch Thyme
Pare the Chayote, removing any seeds. Cut lengthwise into 1/4″ strips. Slice onion similarly. Heat butter and oil in skillet and add both Chayotes and onions, lemon pepper, Red Pepper flakes and a pinch of Thyme. Saute 8 minutes or until squash is crisp-tender. Plate and serve.
Darling Daughter’s Notes: Nope. Didn’t really like the texture of this. Mom says I don’t have to like everything. (Mom’s “I can’t win them all…sigh”)
Suggested Nutritional Values (100g serving): Calories61, Protein 2g, Carbohydrates 8g, Dietary Fiber 3g, Sugars 2g, Total Fat 3g, Cholesterol 8mg, Sodium 4mg
Great Mineral Bonuses: Okay – hold on I’m going overboard here:
Chayote, is very low calories; provide just 19 calories per 100 g and has no saturated fats or cholesterol. It is rich a source of dietary fiber, anti-oxidants, minerals, vitamins.
A good source of folates: 100 g = 23% of daily recommended intake.
Like zucchini and other squash, chayote provide potassium. 100 g fresh fruit contains 125 mg or 2.5% of recommended daily requirements of this electrolyte.
Chayotes contain small levels of aglycone flavonoid poly-phenolic antioxidants such as apigenin and luteolin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in cancer, aging and various disease processes. (Yep … I copied this…. all I now is that it is good. It will take a while for me to wrap my head around all the big terms.)
Fresh products a source of vitamin-C, 13% of RDA per 100g.
And then, in addition to the above, they are also good in B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, zinc, and copper.
Diabetes Type 2 Suggestions: Use unsalted butter. Other than that…. enjoy!