Summer Squash Bake

Summer Squash Bake

Note this on your calendars — this is me getting dragged into one of those health trends I usually try to avoid.  Cauliflower rice.  I have no problem with cauliflower as a vegetable, but I usually figure if I want to eat rice, I will eat rice, and if I want cauliflower, I will eat cauliflower.  No excuses.  However, at the family Fourth of July picnic this year, my aunt Janie’s concoction involving cauliflower rice changed my mind, at least for this dish. 🙂 

Now I asked her on the day what her recipe was, and she just said she pulled things out of the fridge.  I have no idea if that was modesty or just being busy, because I asked her again later and she gave me a fairly detailed rendition of what she’d done.  All I know is, when I dished it up on my plate, it was a slightly salty (great for me!), roasted-vegetable sweet, caramelized-onion goodness of a recipe that made at least three of us fight over the last serving. 🙂

Summer Squash Bake
Caramelized onions, sauteed tofu, salty cauliflower rice, and roasted squash
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2020 calories
153 g
0 g
116 g
142 g
17 g
3233 g
1696 g
64 g
0 g
91 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 2020
Calories from Fat 995
% Daily Value *
Total Fat 116g
Saturated Fat 17g
Trans Fat 0g
Polyunsaturated Fat 39g
Monounsaturated Fat 52g
Cholesterol 0mg
Sodium 1696mg
Total Carbohydrates 153g
Dietary Fiber 53g
Sugars 64g
Protein 142g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Cauliflower rice
  1. 2 packaged cauliflower rice (or one head, riced in the food processor)
  2. 1 tsp garlic powder
  3. 1-2 tsp soy sauce
Tofu (optional)
  1. 2 packages firm tofu, drained and sliced
  2. corn starch (optional, for breading)
  3. 2 TBS olive oil
  4. 1-2 tsp soy sauce
  5. 1 tsp garlic powder
  1. 1 large sweet onion, sliced into long "smiles"
  2. 1 TBS olive oil
  3. 1 TBS balsamic vinegar (optional)
  1. 4-6 summer squash and/or zucchini, sliced
  2. 1 TBS olive oil
  3. 1 tsp soy sauce
  4. herbs, fresh or dried (I used basil, rosemary, and oregano)
  1. Preheat oven to 350 F.
  1. Heat a large skillet to medium heat and mix in cauliflower rice, garlic powder, and soy sauce to taste. Cook until softened slightly, about 5 min., and spread in the bottom of a 9x13 dish.
  1. Head the oil, soy sauce, and garlic powder in the skillet. Bread the tofu in the corn starch (if using), and cook till slightly golden on each side. This may take a little time, about 10-15 minutes. You can slice the onion and squash while this is happening. When cooked, lay over the rice in the 9x13 dish.
  1. Heat oil in the skillet, and turn the heat down to medium-low. Cook the onions slowly with the balsamic, if using, until soft and golden. Spread over the tofu in the pan.
  1. Mix the squash/zucchini slices in a bowl with the seasonings. Heat the oil in the skillet and cook the squash until softened slightly, then arrange on top of the onions.
  2. Place the dish in the oven and bake for 30 minutes, or until all the veggies are soft. Enjoy!
  1. My aunt used Bragg's amino acids in place of soy sauce. I just salted my dish because of someone's food allergies. Both were fine.
  2. I also didn't pre-saute anything but the onions (I didn't have tofu, so that didn't go in). My dish was fine, but it lacked a little something that was probably the depth from the sauteeing and the creaminess of the tofu.
  3. Next time, with advance planning, I would do what she said. (This was a last-minute cooking obligation.)
Adapted from Janie Malcolm
Adapted from Janie Malcolm
The Copper Lemon
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