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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.

Ingredients:

  • 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

Directions:

  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)

Additions/Substitutions:
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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