Health & Wellness Recipes: Corn and Zucchini Stir Fry

End of the season! Fresh Illinois sweet corn and Illinois zucchini, the perfect marriage.      This dish cooks so quickly, it will not heat up your kitchen.  Have all ingredients ready before you heat the skillet. Use yellow or green zucchini, or a combination of both.
Add sliced tomatoes and rotisserie chicken for a complete meal. Enjoy!

2 tablespoon olive oil (or 1 tablespoon each butter and oil)
2 cups fresh corn kernels (about 3 ears)
1 cup chopped onion
3 garlic cloves, minced
3 small zucchinis (6 to 7 inches long), sliced in rounds
¼ to ½ teaspoon salt
1/8 teaspoon black pepper
crushed red pepper flakes, optional
¼ cup chopped cilantro or parsley, optional

Heat oil or butter in a large nonstick skillet over medium-high heat.

Add the corn, onion and garlic, and sauté 3 minutes or until lightly browned.

Add the zucchini, ¼-teaspoon salt, pepper and crushed red pepper. Sauté 6 minutes or until tender-crisp. Stir about every 30 seconds, allowing the corn and zucchini to brown lightly. This is caramelization, which enhances the flavor of this dish.

Taste, add remain ¼ teaspoon salt, if needed. Stir in cilantro. Remove from heat and serve.

Yield: 4 1-cup servings

Nutrition Facts per 1-cup serving: 103 calories, 3g Total Fat, 16g carbohydrate, 3g protein, 3g dietary fiber, 200 mg sodium

Leave a Reply

Your email address will not be published. Required fields are marked *