Fresh Corn Sauté with Tomatoes, Squash, and Fried Okra

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
29%
Fresh Corn Sauté with Tomatoes, Squash, and Fried Okra
30 min.
6
267kcal

Suggestions


Are you ready to elevate your side dish game with a burst of fresh flavors? Our Fresh Corn Sauté with Tomatoes, Squash, and Fried Okra is a vibrant, colorful dish that celebrates the best of summer produce. Perfect for vegetarians, vegans, and anyone looking for a gluten-free and dairy-free option, this recipe is not only healthy but also incredibly satisfying.

Imagine the sweet crunch of fresh corn kernels, the juicy pop of cherry tomatoes, and the tender bite of baby pattypan squash, all harmoniously sautéed together. The addition of crispy fried okra adds a delightful texture that will have your taste buds dancing. With just a hint of cayenne pepper, this dish offers a subtle kick that enhances the natural flavors without overwhelming them.

Ready in just 30 minutes, this recipe is perfect for busy weeknights or as a stunning side for your next gathering. Whether you're serving it alongside grilled vegetables or as a standalone dish, the Fresh Corn Sauté is sure to impress. With only 267 calories per serving, you can indulge guilt-free while enjoying a nutritious meal packed with vitamins and minerals.

Join us in the kitchen and discover how easy it is to create a dish that is not only delicious but also a feast for the eyes. Your family and friends will be asking for seconds!

Ingredients

  • 0.3 teaspoon cayenne pepper ()
  • cups bag cherry tomatoes halved
  • tablespoons cilantro leaves fresh chopped
  • cups corn kernels fresh (cut from 3 ears of corn)
  •  garlic cloves chopped
  •  green onions chopped
  • 12  okra pods 
  • tablespoons olive oil divided
  •  baby pattypan squash green cut into 6 pieces
  • 0.5 cup cornmeal yellow

Equipment

  • bowl
  • frying pan
  • paper towels
  • sieve
  • slotted spoon

Directions

  1. Mix cornmeal and 1/4 teaspoon cayenne in small bowl.
  2. Add okra and toss lightly to coat.
  3. Pour okra into sieve and shake off excess cornmeal.
  4. Heat 4 tablespoons oil in heavy large skillet over medium heat.
  5. Add okra and sauté until coating is golden brown, stirring occasionally, about 6 minutes. Using slotted spoon, transfer okra to paper towels to drain; sprinkle with salt and pepper. Wipe out skillet.
  6. Heat remaining 2 tablespoons oil in same skillet over medium heat.
  7. Add corn, squash, and garlic; sauté 2 minutes.
  8. Add tomatoes; cover and cook until squash is crisp-tender, about 5 minutes.
  9. Mix in okra, cilantro, and green onions.
  10. Remove from heat. Season to taste with salt, pepper, and more cayenne, if desired.

Nutrition Facts

Calories267kcal
Protein8.41%
Fat50.06%
Carbs41.53%

Properties

Glycemic Index
37.75
Glycemic Load
6.25
Inflammation Score
-8
Nutrition Score
16.723913213481%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.06mg
Myricetin
0.02mg
Quercetin
5.9mg

Nutrients percent of daily need

Calories:266.73kcal
13.34%
Fat:15.9g
24.46%
Saturated Fat:2.32g
14.47%
Carbohydrates:29.68g
9.89%
Net Carbohydrates:24.16g
8.79%
Sugar:9g
10%
Cholesterol:0mg
0%
Sodium:17.8mg
0.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.01g
12.02%
Vitamin C:51.89mg
62.9%
Manganese:0.7mg
34.86%
Vitamin K:31.89µg
30.37%
Folate:99.42µg
24.86%
Magnesium:90.52mg
22.63%
Fiber:5.52g
22.08%
Vitamin B6:0.42mg
20.82%
Vitamin B1:0.3mg
20.27%
Potassium:680.16mg
19.43%
Vitamin A:957.64IU
19.15%
Vitamin E:2.71mg
18.09%
Phosphorus:165.89mg
16.59%
Copper:0.3mg
15.09%
Vitamin B3:2.74mg
13.72%
Iron:1.98mg
10.99%
Zinc:1.36mg
9.1%
Vitamin B5:0.73mg
7.31%
Vitamin B2:0.12mg
7.09%
Calcium:64.25mg
6.42%
Selenium:2.02µg
2.88%
Source:Epicurious