Summer Vegetables In A Creamy Chile Cheese Sauce (calabac
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Dairy | Vegetarian | Good, Morning, Texas | 4 | Servings |
INGREDIENTS
| 1 1/2 | lb | Zucchini, see * |
| Salt and pepper | ||
| 1 | T | Olive oil |
| 1 | Garlic clove, minced | |
| 1 | Onion, finely chopped | |
| 1 | Ripe red tomato, chopped | |
| 2 | c | Fresh corn kernels cut from |
| the cob or | ||
| 1 | Frozen corn, or 10-oz | |
| 1 | Plain corn kernels, drained | |
| 16-oz | ||
| 2 | Poblano chiles, roasted | |
| peeled and | ||
| finely chopped | ||
| 1 | Evaporated skim milk, 5-oz | |
| 1/2 | lb | Low-fat white cheddar |
| cheese diced not | ||
| fat-free |
INSTRUCTIONS
(5 small, tender zucchini,) scrubbed but not peeled and cut into 1/4-inch dice PLACE the zucchini in a medium saucepan with 1 cup water; season lightly with salt and pepper. Bring to a boil and simmer, covered, over medium heat for 2 minutes. Set aside without draining. HEAT the oil in a large nonstick skillet over high heat until hot but not smoking. Reduce the heat slightly and add the garlic and onion. Cook, stirring until the onion is translucent, about 2 minutes. Stir in the tomato and cook until its liquid is partly evaporated, about 5 minutes. Stir in the corn and poblanos and simmer 5 minutes more. ADD the zucchini and its cooking liquid along with the evaporated mild to the corn-chile mixture and bring to a boil. Reduce the heat to low, stir in the cheddar, and cook just until it melts. Serve immediately. NOTES Fresh poblano (or ancho) chiles are available at any supermarkets. whole poblanos can also be purchased in 4 or 7-oz cans and are very useful when fresh peppers are not available. TRY soy cheddar cheese; it tastes great in cooked dishes and has all of the cancer fighting phytochemicals found in soy. A variety of soy-based cheeses are available at some supermarkets and most natural food stores. One serving contains 40% of the DV for calcium if using soy Cheddar cheese and 75% with low-fat cheddar. Zucchini, tomato, and chiles all contribute substantial amounts of vitamin C: more than 40% of the DV is provided per serving. This recipe also contains 25% of the DV for vitamin A per serving. Moderate consumption of capsaicin, found in chile peppers, may help the body neutralize carcinogens. High in fiber-20% of the DV per serving. Serve as an appetizer (recipe provides 8 servings) with toasted pita chips(page 115), or as a vegetarian main course over rice or baked potatoes, or as a filling for steamed tortillas. (Calabacitas con Queso) GMT RECIPES http://www.wfaa.com/gmt/recipes/sumveg.html MC formatted using NTS & MC Buster on 01/21/99 Recipe by: Chef Laura Pensiero Converted by MM_Buster v2.0l.
A Message from our Provider:
“You’re never too young for God”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 198
Calories From Fat: 44
Total Fat: 5g
Cholesterol: 0mg
Sodium: 449.5mg
Potassium: 918.9mg
Carbohydrates: 38.2g
Fiber: 6.3g
Sugar: 11.1g
Protein: 6.6g