Shape Your Future Healthy Kitchen


Shape Your Future Healthy Kitchen: Southwest Summer Vegetable Sauté

Posted at 7:00 AM, Jul 26, 2020

A recipe from the Shape Your Future Healthy Kitchen with Chef Valarie from OU Culinary Medicine for Southwest Summer Vegetable Sauté.


  • 2 Tablespoons canola oil
  • 2 mild green chiles, diced (or 4 ounce can of mild green chiles)
  • 2 ears of corn, kernels cut off the cob (or about 1 1/2 cup of frozen corn or canned corn, rinsed)
  • 2-3 cloves garlic, minced
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 2 teaspoons cumin (optional)
  • 2 large tomatoes, diced
  • 1 medium zucchini, diced
  • 1/2 bunch cilantro, chopped (optional)

Tools and equipment:

  • measuring spoons and cups
  • whisk or fork
  • knife
  • cutting board
  • mixing bowl
  • mixing spoon or spatula
  • can opener


  1. Heat a large saute pan over medium-high heat
  2. Add canola oil and heat until simmering
  3. Add chiles and cook 2-3 minutes until slightly softened
  4. Add corn, garlic, salt, and pepper and cook 203 minutes or until corn is tender
  5. Add cumin (if using) and cook 1-2 minutes
  6. Add tomatoes and zucchini and cook until zucchini is tender, 3-4 minutes. Remove from heat
  7. Sprinkle with chopped cilantro (if using)

Diced bell peppers
Sliced okra
Chopped spinach or other greens
Diced red, white or yellow onion
Lima beans (fresh or frozen)
If you don't have fresh tomatoes use a can of petite diced tomatoes (drained)
Swap bell peppers for green chiles, olive oil for canola oil

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