Chayote is a gourd-like squash that is about the size and shape of a very large pear. The skin is pale green and smooth with slight ridges that run lengthwise. Many compare the color to a light green apple. The flesh is white and there is one soft seed in the middle. Chayote is grown in several states including California, Florida, and Louisiana, but it is native to Latin America. Historically, this squash was one of the primary foods of the Aztecs and Mayas. Chayote is also called mirliton and the French call it christophene.

Selection
Select squash that are small, firm and unblemished; just as you would select a pear. Choose squash that is heavy for its size. Tender skin, skin that reacts to pressure, often means poor quality. Chayote is commonly found in supermarkets during peak season (December to March), but may be found in larger supermarkets and specialty markets throughout the year.

Storage
Refrigerate whole chayote in a plastic bag for up to one month. Cut chayote may be refrigerated in a covered container or tightly wrapped for 3 to 5 days. It is best to use chopped chayote immediately, as it can gather flavors from other foods stored in the refrigerator.

Preparation
Chayote has a bland-tasting flesh that may be used in several ways. It may be prepared in similar ways to other summer squash, such as zucchini, but may require peeling and a bit more seasoning. Chayote is most commonly used in side dishes, stews, and casseroles. It may also be sliced in half and baked. The soft seed is edible, but many choose to remove it.

Chayote Salad
Makes 3 servings; equals two 5 A Day servings

Ingredients

1 fresh chayote squash
3 cups fresh spinach
16 oz garbanzo beans, cooked
½ cup chopped red onion
½ cup chopped carrot
2 Tbsp fat free vinaigrette salad dressing
4 oz. reduced fat Monterey Jack cheese, shredded

Cook chayote in a small amount of boiling water for about l5 minutes, or till tender. Rinse pieces in cold water; peel, and remove seed. Cut into ½-inch chunks. In a large salad bowl, toss together spinach, chayote, garbanzo beans, and cheese. Top with nonfat vinaigrette

Nutritional analysis per serving:  Calories 301, Calories from Fat 29%, Fat 10g, Protein 20g, Carbohydrates 36g, Fiber 9g, Cholesterol 27mg, Sodium 454mg.

Chayote and Poblano Slaw
Makes 8 servings; each equals one 5 A Day serving

Ingredients

½ cup pineapple juice
1 large cucumber, halved lengthwise
1 large chayote squash, peel, pitted and halved lengthwise
2 cups pineapple, diced
4 poblano peppers roasted and peeled
1 Tbsp Dijon mustard
1 Tbsp olive oil

In a small saucepan, simmer pineapple juice over low heat, until reduced to 2 tablespoons. Let cool to room temperature. Sauté chayote just until crisp, about 1 to 2 minutes. Thinly slice cucumber and the chile. Toss with pineapple. Whisk the remaining ingredients with the pineapple juice, and pour over vegetables, mix well. Serve immediately or refrigerate, covered up to 4 hours.

Nutritional analysis per serving: , Calories 76, Calories from Fat 30%, Fat 3g, Protein 2g, Carbohydrates 13g, Fiber 3g, Cholesterol 0mg, Sodium 51mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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