Diabetic Cooking


Corny zucchini medley

Preparation time: 10 minutes. Cooking time: approximately 15 minutes. Standing time: 4–5 minutes.


  • Cooking spray
  • 1 1/2 teaspoons olive oil
  • 1 clove garlic, minced
  • 1 small onion, finely chopped
  • 2 dashes of hot pepper sauce (such as Tabasco)
  • 2 cups frozen corn, thawed
  • 2 cups chopped zucchini (approximately 9 ounces)
  • 1/3 cup finely shredded, reduced-fat Monterey Jack cheese
  • 4 slices turkey bacon, cooked, drained, and crumbled
  • 1/4 cup finely diced tomato


Coat a nonstick skillet with cooking spray, add olive oil, and warm over medium heat. Add garlic and onion; cook, stirring frequently, for 2–3 minutes, or until onion is translucent. Stir in hot pepper sauce. Add corn and zucchini and cook until crisp-tender, about 10 minutes; stir frequently. Spoon vegetables into a serving dish and sprinkle evenly with cheese, bacon, and tomato. Allow to stand 4–5 minutes for cheese to melt.

Yield: 3 1/2 cups. Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 108, Carbohydrates: 13 g, Protein: 5 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 147 mg, Fiber: 2 g

Exchanges per serving: 1/2 starch, 1 nonstarchy vegetable, 1 fat. Carbohydrate choices: 1.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.