Summer Corn & Zucchini Saute

Summer may bring with it a variety of colorful fruits, but the seasonal vegetables round out the produce rainbow with bright yellows and greens. Zucchini and corn are the usual favorites and BBQ-menu staples, and we think they deserve the spotlight! While grilling or roasting either is a great way to bring out the natural flavors, this recipe combines the two to bring the nutritional powerhouses together in a healthy side-dish.

Zucchini & Corn Basil Sauté
Makes 6 servings

2 cups corn kernels (~4 medium ears)
2 medium-sized zucchini, halved lengthwise and cut into thin slices
2 tablespoons extra-virgin olive oil
1 teaspoon garlic, minced
½ cup scallions, chopped
½ cup red onion, chopped
½ cup fresh basil, chopped
Salt, pepper to taste

Heat oil over medium in a large skillet; cook scallions and red onion, stirring frequently, until softened (2-3 minutes). Add garlic, stirring frequently, and cook for 1 minute. Add in zucchini, corn, salt and pepper (to taste) and continue to stir and mix well. Saute for 4-6 minutes, until zucchini is soft. Mix in fresh basil. Transfer to a bowl and serve hot or chilled. 

Nutrition info
Calories: 90  Fat: 5 g (.7 g sat) Carbs: 11 g  Fiber:  2.5 g Sodium: 105 mg  Protein: 2 g

One serving of this dishes up almost 25% of your daily Vitamin A needs, and also provides Vitamin C and potassium. Corn is a “starchy” vegetable, naturally high in dietary fiber, and low in fat, cholesterol and sodium. Zucchini is mostly water, and therefore very low in calories but also a good source of fiber. It helps by contributing Vitamin A and potassium to this recipe’s nutrient profile. 

This could easily be made into a main dish by adding black or garbanzo beans, or serving alongside a grilled lean protein such as salmon or chicken breast.  

What’s your favorite way to enjoy fresh summer vegetables?