Mexican Vegetables

Serves: 
6
Ingredients: 

1 onion, chopped

1 tablespoon vegetable oil 

1 zucchini, sliced into 1/4-inch thick rounds

1/2 cups canned corn, drained

1 (14.5-ounce) can unsalted diced tomatoes or 2 cups fresh tomatoes, peeled and diced

1/4 teaspoon garlic powder

1/4 teaspoon chili powder

dash red pepper (optional)

Instructions: 
  1. Wash and prepare vegetables. 
  2. In a skillet or saucepan, heat oil over medium heat. Add onion and cook until tender. 
  3. Add zucchini, corn, tomatoes, and spices. 
  4. Cover and cook over low heat for 15 minutes. 
Tips: 
  • Serve with fish or chicken. 
  • You can use fresh or frozen corn instead of canned. 
Nutrition Facts: 

Serving size: 1 cup

Calories: 80

Fruits and Vegetables: 1 cup

Fat: 3 g

Fiber: 3 g

Sodium: 140 mg

 

Season: 
Summer

This material was developed by the UMass Extension Nutrition Education Program.

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