Corn, Bell Pepper, and Zucchini Sauté

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
15%
Corn, Bell Pepper, and Zucchini Sauté
30 min.
6
63kcal

Suggestions


Looking for a vibrant and healthy side dish that bursts with flavor? Look no further than this delightful Corn, Bell Pepper, and Zucchini Sauté! Perfectly suited for vegetarians, vegans, and anyone seeking a gluten-free option, this dish is not only easy to prepare but also a feast for the senses.

In just 30 minutes, you can whip up a colorful medley of fresh vegetables that will elevate any meal. The sweet crunch of corn, the crispness of zucchini, and the subtle sweetness of red bell pepper come together in a harmonious blend, enhanced by the aromatic notes of garlic and fresh basil. A splash of lemon juice adds a refreshing zing, making this sauté a perfect accompaniment to grilled dishes or a light main course on its own.

With only 63 calories per serving, this dish is a guilt-free indulgence that doesn’t compromise on taste. Whether you’re hosting a summer barbecue or simply looking to add more vegetables to your diet, this Corn, Bell Pepper, and Zucchini Sauté is sure to impress. So grab your frying pan and let’s get cooking!

Ingredients

  • servings pepper black freshly ground
  •  corn syrup white yellow
  • tablespoons basil fresh thinly sliced
  • medium garlic clove finely chopped
  • servings kosher salt 
  • teaspoon juice of lemon as needed freshly squeezed plus more
  • tablespoons olive oil 
  • medium bell pepper red cored seeded
  • 0.5 medium onion yellow
  • medium zucchini 

Equipment

  • frying pan
  • paper towels
  • knife

Directions

  1. Heat the oil in a large frying pan over medium heat until shimmering.
  2. Place a large container on a damp towel. Fold a paper towel into fourths and place it inside the container. Stand 1 ear of corn on the paper towel, using the stem as a handle. Using a paring knife, slice downward, letting the kernels fall into the container. Rotate the cob and continue until all the kernels have been removed; discard the cob. Repeat with the second ear of corn. Set the corn aside and discard the paper towel.Increase the heat to medium high, add the zucchini, season with salt and pepper, and stir to combine. Cook, stirring occasionally, until the zucchini is crisp-tender, about 3 to 4 minutes.
  3. Add the corn, stir to combine, and cook until just warmed through, about 2 minutes. Turn off the heat and stir in the basil and measured lemon juice. Taste and season with salt, pepper, and additional lemon juice as needed.

Nutrition Facts

Calories63kcal
Protein6.94%
Fat66.49%
Carbs26.57%

Properties

Glycemic Index
34.33
Glycemic Load
0.71
Inflammation Score
-6
Nutrition Score
6.2639130574206%

Flavonoids

Eriodictyol
0.04mg
Hesperetin
0.12mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.13mg
Isorhamnetin
0.46mg
Kaempferol
0.06mg
Myricetin
0.01mg
Quercetin
2.35mg

Nutrients percent of daily need

Calories:62.84kcal
3.14%
Fat:4.96g
7.63%
Saturated Fat:0.72g
4.48%
Carbohydrates:4.46g
1.49%
Net Carbohydrates:3.18g
1.16%
Sugar:2.91g
3.23%
Cholesterol:0mg
0%
Sodium:200.42mg
8.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.16g
2.33%
Vitamin C:38.38mg
46.52%
Vitamin A:787.65IU
15.75%
Vitamin B6:0.18mg
9.18%
Vitamin K:9.57µg
9.11%
Manganese:0.18mg
8.99%
Vitamin E:1.07mg
7.16%
Folate:27.26µg
6.82%
Potassium:232.84mg
6.65%
Fiber:1.28g
5.13%
Vitamin B2:0.08mg
4.84%
Magnesium:15.94mg
3.98%
Phosphorus:34.31mg
3.43%
Vitamin B1:0.05mg
3.08%
Vitamin B3:0.52mg
2.58%
Copper:0.05mg
2.37%
Iron:0.42mg
2.31%
Vitamin B5:0.22mg
2.17%
Zinc:0.29mg
1.93%
Calcium:16.7mg
1.67%
Source:Chow