This is the time of year when local gardeners start to leave zucchini on their neighbors’ doorsteps because they don’t know quite how to use it all. When these plentiful summer squash are ready for harvest and start populating the produce section and the farmers markets, everyone seems to look for a new recipe to highlight them. In this summer side dish, zucchini pairs beautifully with fresh corn and a bit of Parmesan cheese.
ZUCCHINI CORN CASSEROLE
Yield: 6 servings
Ingredients for your Kroger shopping list:
1 Tablespoon Kroger olive oil
1/2 cup red onion, diced
4 cloves garlic, peeled and minced
1/2 cup fat-free, low-sodium vegetable broth
1 cup fresh corn kernels cut from cob (about 2 ears)
3 cups zucchini, thinly sliced
1 Tablespoon trans-fat-free margarine
1/4 teaspoon salt
1/8 teaspoon Kroger ground black pepper
Kroger vegetable oil cooking spray
3 Tablespoons Parmesan cheese, grated
Directions:
In a large nonstick skillet, heat olive oil over medium heat. Add the onion and garlic and sauté until slightly tender, about 3 minutes. Add the vegetable broth and corn kernels and continue to cook until the corn is heated through, about 5 minutes. Add the zucchini, cover the pan, and continue cooking an additional 5 minutes, stirring occasionally, until vegetables are tender. Mix in the margarine, salt and black pepper. Spoon the vegetable mixture into a shallow baking dish coated with vegetable oil cooking spray and sprinkle the top with Parmesan cheese. Place in the oven and broil until the cheese topping is golden brown, about 2 to 5 minutes.
Chef Notes: Del Monte brand fat-free, low sodium vegetable broth is a recommended choice for this recipe.
NUTRITION INFORMATION PER SERVING: 81 Calories; 4 grams Fat; 1 gram Saturated Fat; 2 mg Cholesterol; 175 mg Sodium; 8 grams Carbohydrates; 4 grams Sugar; 1 gram Fiber; 3 grams Protein
What are the health benefits of these ingredients?
- Olive oil: Contains monounsaturated fatty acids
- Red onion: Contains potassium and fiber and high in vitamin C
- Garlic: Good source of vitamin B-6 and vitamin C and high in manganese
- Corn: Contains potassium, iron, vitamin B-6, magnesium and protein
- Zucchini: High in vitamin B-6 and vitamin C
Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey! Stop by any of the four designated Kroger locations in Commerce Township, Dearborn, Shelby Township and Southgate on Wednesdays from 10 a.m.-1 p.m and talk with a Henry Ford registered dietitian nutritionist about current food trends, how to cook for food allergies, what staples you need on-hand to prepare a fast, healthy meal, and more. Learn more about the program.
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.
