Diabetic Cooking

Sides

Squash and corn

Preparation time: 10 minutes. Cooking time: 20–25 minutes.
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Ingredients

  • 1 pound zucchini, sliced lengthwise
  • 3 roasted green chilies, peeled and seeded (banana peppers were used in testing; alternatively, half a 4 1/2-ounce can of roasted, diced chilies can be used)
  • Cooking spray
  • 1 teaspoon corn oil
  • 1 small onion, finely chopped
  • 1 teaspoon real bacon bits
  • 2 cups frozen corn, thawed (fresh corn cut from the cob can also be used)
  • 1/4 cup water
  • 1/4 teaspoon salt

Directions

Dice zucchini into 1/2-inch pieces. Thinly slice chilies. Coat a large nonstick skillet with cooking spray, add oil, and warm over medium-high heat. Add onion and cook, stirring frequently, until translucent, about 3–4 minutes. Add bacon bits and corn and cook 2–3 minutes more, stirring frequently. Add water, squash, chilies, and salt; stir to mix. Cover pan, reduce heat to medium, and simmer 10–15 minutes, or until corn and zucchini are tender; stir occasionally.

Yield: 4 cups. Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 65, Carbohydrates: 11 g, Protein: 3 g, Fat: 1 g, Saturated Fat: <1 g, Cholesterol: <1 mg, Sodium: 91 mg, Fiber: 2 g

Exchanges per serving: 1/2 starch, 1 non-starchy vegetable. Carbohydrate choices: 1.


Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky, is a big fan of Southwestern cuisine.