| CATEGORY |
CUISINE |
TAG |
YIELD |
| Dairy |
Vegetarian |
Good, Morning, Texas |
4 |
servings |
INGREDIENTS
| 1 1/2 |
lb |
Zucchini; see * |
|
|
Salt and pepper |
| 1 |
tb |
Olive oil |
| 1 |
lg |
Garlic clove; minced |
| 1 |
md |
Onion; finely chopped |
| 1 |
lg |
Ripe red tomato; chopped |
| 2 |
c |
Fresh corn kernels cut from the cob; or |
| 1 |
pk |
Frozen corn; or (10-oz) |
| 1 |
cn |
Plain corn kernels; drained (16-oz) |
| 2 |
|
Poblano chiles; roasted peeled and |
|
|
; finely chopped |
| 1 |
cn |
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.
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