Calabacitas - 13.47g Carbs, 4.61g Fiber, 6.60g Sugar
(Mexican-flavored vegetable side dish)
From: The George Mateljan Foundation
Add a South-of-the-
This recipe is an excellent source of health-promoting vitamin C, a
powerful antioxidant that helps prevent damage to DNA and cellular
structures caused by free radicals.
Prep and Cook Time: 20 minutes
1 medium onion, cut in half and sliced thin
4 medium cloves garlic, chopped
2 cups zucchini, diced into 1/2-inch cubes
2 cups yellow squash, diced in 1/2-inch cubes
15 oz can diced tomatoes, drained
4 oz can of diced green chili
1 Tbsp PLUS 3 Tbsp chicken or vegetable broth
1/4 cup chopped cilantro
3 Tbsp fresh chopped fresh oregano OR 1 Tbsp dried oregano
Salt and black pepper to taste
Optional: drizzle with olive oil before serving
1. Slice onion and chop garlic and let sit for at least 5 minutes to
bring out their health-promoting benefits.
2. Prepare all the vegetables.
3. Heat 1 TBS broth in 11-12 inch stainless steel skillet. Healthy
Saute onions in broth over medium heat for about 5 minutes stirring
frequently, until translucent. Add garlic and sauté for another minute.
4. Add zucchini, yellow squash, remaining broth, green chili, and
cook for another 3 minutes or so until vegetables are tender, stirring
often. Add tomatoes and continue to cook for another couple of minutes.
5. Stir in herbs, salt, and pepper.
Healthy Cooking Tips:
Have all your vegetables cut before you start cooking to avoid
overcooking. The zucchini will start to look translucent and
will release a lot of water, diluting the flavor of your dish
if it is overcooked.
Serves: 4
Total weight: 301.72g
Nutrition per Serving:
68.71 Calories, 4.29 Calories from Fat, 0.49 Calories from Saturated Fat,
3.29g Protein, 13.47g Carbs, 4.61g Dietary Fiber, 0.68g Soluble Fiber,
1.67g Insoluble Fiber, 6.60g Total Sugar, 2.03g Monosaccharides,
0.51g Disaccharides, 1.29g Other Carbs, 0.48g Total Fat, 0.05g Saturated Fat,
0.04g Mono Fat, 0.12g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
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