Calabacitas

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
7%
Calabacitas
25 min.
8
94kcal

Suggestions

Ingredients

  • ounce chiles green undrained chopped canned
  • tablespoons canola oil divided
  • 0.5 cup cilantro leaves fresh chopped
  • cup corn kernels fresh (2 medium ears)
  • large garlic cloves minced
  • 0.5 cup green onion tops sliced
  •  lime wedges 
  •  poblano chiles seeded cut into 3/4-inch pieces
  •  onion red cut into 1/2-inch wedges
  • 0.8 teaspoon salt 
  • 0.5 cup tomato sauce unsalted
  • 1.3 pounds baby squash yellow halved lengthwise thinly sliced ( 3 medium)
  • pound zucchini halved lengthwise thinly sliced (2 medium)

Equipment

  • frying pan

Directions

  1. Heat a large nonstick skillet over medium-high heat.
  2. Add 1 tablespoon oil to pan; swirl to coat.
  3. Add poblano chiles and onion. Cook 5 minutes or until edges of vegetables are browned, stirring occasionally; add garlic last 1 minute of cook time.
  4. Remove vegetables from pan; keep warm.
  5. Heat 1 tablespoon oil in pan.
  6. Add yellow squash and zucchini; cook 9 minutes or until edges are browned, stirring occasionally.
  7. Stir in onion mixture, corn, and next 3 ingredients (through green chiles). Cook 3 minutes or until thoroughly heated, stirring frequently to deglaze pan.
  8. Remove from heat; stir in green onions.
  9. Sprinkle with cilantro, and serve with lime wedges.

Nutrition Facts

Calories94kcal
Protein11.62%
Fat35.48%
Carbs52.9%

Properties

Glycemic Index
31.88
Glycemic Load
1.93
Inflammation Score
-7
Nutrition Score
12.096087015193%

Flavonoids

Hesperetin
7.74mg
Naringenin
0.61mg
Luteolin
1.4mg
Isorhamnetin
0.69mg
Kaempferol
0.19mg
Myricetin
0.02mg
Quercetin
5.1mg

Nutrients percent of daily need

Calories:94.36kcal
4.72%
Fat:4.26g
6.55%
Saturated Fat:0.44g
2.72%
Carbohydrates:14.29g
4.76%
Net Carbohydrates:10.66g
3.88%
Sugar:6.42g
7.13%
Cholesterol:0mg
0%
Sodium:358.93mg
15.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.14g
6.28%
Vitamin C:61.2mg
74.19%
Vitamin K:25.96µg
24.72%
Vitamin B6:0.4mg
20.06%
Manganese:0.35mg
17.66%
Potassium:560.12mg
16%
Folate:62.48µg
15.62%
Fiber:3.63g
14.52%
Vitamin A:622.41IU
12.45%
Vitamin B2:0.2mg
11.84%
Magnesium:38.96mg
9.74%
Phosphorus:87.42mg
8.74%
Vitamin B1:0.13mg
8.47%
Vitamin E:1.21mg
8.07%
Vitamin B3:1.41mg
7.03%
Copper:0.14mg
7.01%
Iron:1.25mg
6.95%
Vitamin B5:0.51mg
5.15%
Calcium:46.05mg
4.61%
Zinc:0.64mg
4.25%
Selenium:0.79µg
1.13%
Source:My Recipes