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Monday, June 24, 2013

Yummy Summer Recipe

Summer Vegetable and Corn Sauté 
*Quick and easy summer sauté- Add Tofu or Chicken for added protein
Ingredients-
1 tablespoon canola oil
1/2 cup chopped green onions (about  3-4)
1 garlic clove, minced
1 cup sliced fresh okra (about 4 ounces)
1 cup chopped red or yellow bell pepper (about 1)
1 finely chopped seeded jalapeño pepper
1 cup fresh corn kernels (about 2 ears)
1 ½ cup of either green beans or snapped peas (fresh is preferred)
1 (15-ounce) can of low sodium black beans, rinsed and drained
1/3 cup minced fresh cilantro
1/8 teaspoon salt (sea or conventional)
1/8 teaspoon freshly ground black pepper

Preparation
Begin by heating oil in a large nonstick skillet on medium-high heat.
Add onions and garlic; sauté 1 minute
*If adding Tofu or Chicken add now- cook each according
 Add okra; sauté 3 minutes
Then reduce heat to medium
Add bell pepper and jalapeño; cook 5 minutes
 Add corn; cook 5 minutes.
Stir in beans; cook 2-3 minutes
 Stir in cilantro; sprinkle with salt and black pepper