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Diabetes Forecast

The Healthy Living Magazine

By the Plate: Zucchini With Corn and Peppers

I was inspired to put summer’s bounty of zucchini and peppers to good use in this healthy side dish influenced by the flavors of Mexico.

Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Zucchini With Corn and Peppers

    Makes: 8 servings
    Serving Size: 1 cup
    Calories 75
    Fat 3 g
    Saturated Fat 0.4 g
    Trans Fat 0 g
    Carbohydrate 11 g
    Fiber 2 g
    Sugars 4 g
    Cholesterol 0 mg
    Sodium 145 mg
    Potassium 295 mg
    Protein 2 g
    Phosphorus 55 mg
    Choices: Starch 0.5, Nonstarchy Vegetable 1, Fat 0.5

    Zucchini With Corn and Peppers

    • Makes: 8 servings
    • Serving Size: 1 cup
    • Preparation Time: 25 minutes
    • Cooking Time: 12 minutes

    Ingredients

    1 1/2 Tbsp. olive oil
    1 med. onion, chopped
    2 garlic cloves, minced
    1 red bell pepper, cored, seeded, and diced
    1/2 jalapeño pepper, seeded and minced
    4 small zucchini, thinly sliced
    2 whole medium ears of corn, husked, silks removed, kernels sliced off cob (1 1/2 cups kernels)
    1/2 tsp. sea salt
    1/4 tsp. freshly ground black pepper

    Directions

    1. In a large skillet, heat the oil over medium heat. Add the onion and sauté for 5 minutes. Add the garlic and red and jalapeño peppers and sauté for 2 minutes.
    2. Add the zucchini and sauté for 3 to 4 minutes. Add the corn to the skillet and sauté for 2 to 4 minutes. Season with the salt and black pepper.

    Additional Foods in This Meal

    Grilled Pork

    3 oz. grilled pork tenderloin with 1/2 tsp. chili powder and 1/4 tsp. each ground cumin and black pepper, 1/8 tsp. salt, and 1 tsp. olive oil

    • Per Serving
    • Calories: 165
    • Carbohydrate: 1g
    • Choices: Lean Protein 3, Fat 1

    Brown Rice

    1/2 cup steamed brown rice

    • Per Serving
    • Calories: 108
    • Carbohydrate: 22g
    • Choices: Starch 1.5

    Beverage

    Watermelon Agua Fresca: Puree 1 cup seeded, cubed watermelon, 1 Tbsp. fresh lime juice, and 1 tsp. sugar (or equivalent non-caloric sweetener). Add 1 cup of cold water and stir. Pour the watermelon mixture over crushed ice to serve.

    • Per Serving
    • Calories: 65
    • Carbohydrate: 17g
    • Choices: Fruit 1
     
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