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Here's one recipe that makes the best of seasonal produce - baby pattypans! Pattypan squash is one of the many amazing vegetables I now get from my local farmer (no affiliation) every week together with other seasonal goodies like gem squash, round zucchini or rainbow chard.
A medium pattypan contains just about 5 gram of net carbs and is perfect for stuffing. I used a combination of caramelised onion, bacon, parmesan and eggs but you can even use ingredients like ground meat, spinach and mushrooms. You can also use pattypans in other recipes instead of yellow or green zucchini - just keep in mind that the peel is a little thicker and requires longer cooking time.
Hands-on Overall
Nutritional values (per serving)
Net carbs8 grams
Protein19.9 grams
Fat31.4 grams
Calories401 kcal
Calories from carbs 8%, protein 20%, fat 72%
Total carbs10.7 gramsFiber2.7 gramsSugars5.9 gramsSaturated fat15.6 gramsSodium692 mg(30% RDA)Magnesium62 mg(15% RDA)Potassium546 mg(27% EMR)
Ingredients (makes 4 servings)
- 4 medium pattypan squash or gem squash or round zucchini (800 g/ 1.76 lb/ 28.2 oz)
- 2 cloves garlic
- 1 small white onion (70 g/ 2.5 oz)
- 1/4 cup ghee or lard, you can make your own ghee ( 55 g/ 1.9 oz)
- 4 large slices bacon, sliced (120 g/ 4.2 oz)
- 3 oz parmesan cheese, grated (85 g)
- 4 medium eggs
- salt and pepper to taste (I like pink Himalayan salt)
Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).
Instructions
- Preheat the oven to 175 °C/ 350 °F. Start by preparing the pattypan squash. Cut the tops off. Scoop the flesh out using a mellon baller or a spoon leaving a shell about 1/2 inch (1 cm) thick. Place the scooped flesh into a bowl and set aside.
- Brush the squash and tops with about a tablespoon of melted ghee. Place on a baking sheet and transfer into the oven for 20 minutes or until fork-tender.
- Peel and dice the onion and garlic. Place in a hot pan greased with the remaining ghee and cook over a medium-high heat until fragrant and lightly browned (about 5 minutes). Then, add sliced bacon and cook for another 5-8 minutes of until crisped up. Stir frequently to prevent burning.
- Meanwhile, remove any large seeds from the squash flesh - soft seeds are fine. You can use them for snacking and roast them just like pumpkin seeds.
- When the bacon is crisped up, add the squash flesh and mix well. Cook for about 5 minutes and set aside.
- Finely grate the Parmesan cheese.
- Add to the pan with cooked squash. Season with salt and pepper to taste and mix until well combined.
- Spoon the cooked squash, bacon and parmesan mixture into each of the pattypan squash shells. Crack an egg inside each and transfer into the oven. I used medium eggs because large eggs may not fit in the squash and spill over.
- Cook for about 20 minutes or until the egg white is opaque and the egg yolk still runny. Enjoy with a side of crispy greens!
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Squash, pattypan, raw |
| 5.2 g | 2.4 g | 0.4 g | 36 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Onion, white, fresh |
| 1.3 g | 0.2 g | 0 g | 7 kcal |
| Ghee |
| 0 g | 0 g | 13.8 g | 125 kcal |
| Bacon, streaky (high fat content), organic |
| 0 g | 4.1 g | 7.5 g | 84 kcal |
| Parmesan cheese |
| 0.7 g | 7.6 g | 5.5 g | 83 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.3 g | 5.5 g | 4.2 g | 63 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving |
| 8 g | 19.9 g | 31.4 g | 401 kcal |
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