Penn Herb Wellness Guide
Summer Succotash
Corn, beans and squash are the principal foods of many Native American tribes. They’re called the sisters because they support one another. The corn grows tall, allowing the bean vine to twine around her stalk. The bean fixes the nitrogen in the soil, and the squash has big leaves that hold in moisture.
Ingredients
- 1 Tbs canola oil
- 2 unpeeled zucchini squash, julienned
- 2 unpeeled summer squash, julienned
- 1 cup fire-roasted corn kernels
- 1 cup chopped fresh tomatoes
- 1 cup cooked beans (any variety of beans you like, feel free to mix and match)
- 1 heaping Tbsp (15g) basil pesto
- Fresh basil leaves for garnish
Directions
- Heat canola oil in a large, nonstick skillet. Add squash, corn, tomatoes, beans and 1 heaping Tbsp (15g) of basil pesto. Toss quickly and remove from heat; do not overcook.
- Place in large bowl, garnish with fresh basil leaves, serve immediately.
Nutrition Facts
Calories 94
Calories from Fat 27 (29%)
(5%)Total Fat 3g
(2%)Saturated Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
(0%)Cholesterol 1mg
(3%)Sodium 74mg
(13%)Potassium 450mg
Total Carbohydrate 14g
(16%)Dietary Fiber 4g
Sugars 3g
Sugar Alcohols 0g
(9%)Protein 4g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright 2024 TraceGains, Inc. All rights reserved.
Read our healthy recipe definitions.
Learn more about TraceGains, the company.
The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.