Zucchini Mexicali Recipe: A Fresh and Flavorful Dish for Any Occasion
Overview
Embrace the vibrant flavors of the Southwestern U.S. with this delightful Zucchini Mexicali recipe, which not only serves as an excellent side dish but also shines as a light and satisfying meatless main course when served over a bed of fluffy brown rice. This dish is an ideal way to utilize the fresh zucchini from your garden, transforming them into a colorful medley of vegetables that tantalizes the taste buds and offers a nutritious option that can be prepared in just under 30 minutes.
This recipe has been adapted from The New American Diet cookbook, making it a healthier alternative without compromising on taste. Perfect for family dinners or gatherings, it is both simple to prepare and packed with essential nutrients, making it a favorite among those seeking a quick yet fulfilling meal.
Recipe Details
- Category: Vegetable
- Cook Time: 10 minutes
- Prep Time: 15 minutes
- Total Time: 25 minutes
- Servings: 6
- Rating: ★★★★★ (13 Reviews)
Ingredients
| Quantity | Ingredient |
|---|---|
| 1 | medium zucchini, diced |
| 4 | carrots, diced |
| 1 | onion, chopped |
| 1 | celery stalk, diced |
| 3/4 | green bell pepper, diced |
| 1/2 | garlic clove, minced |
| 1/2 | teaspoon dried basil leaves |
| 2-3 | dashes of black pepper |
| 1/2 | cup salsa |
| 1 | tablespoon prepared mustard |
| 1/3 | cup tomatoes, quartered |
| 2 | ounces reduced-fat cheddar cheese, shredded |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 74.6 |
| Total Fat | 2.9 g |
| Saturated Fat | 0.4 g |
| Cholesterol | 0 mg |
| Sodium | 140.6 mg |
| Total Carbohydrates | 11.5 g |
| Dietary Fiber | 3.3 g |
| Sugars | 6.6 g |
| Protein | 2.5 g |
Instructions
-
Prepare Your Ingredients: Begin by gathering all your fresh ingredients. Dice the zucchini, carrots, onion, celery, and green bell pepper, and finely mince the garlic. This preparation will ensure that the cooking process flows smoothly.
-
Heat the Oil: In a spacious 10-inch skillet, pour in a splash of oil and heat it over medium-high heat. This step is crucial as it allows the vegetables to sauté properly and release their natural flavors.
-
Sauté the Vegetables: Once the oil is hot, add the diced zucchini, carrots, onion, celery, green bell pepper, minced garlic, dried basil, and a few dashes of black pepper into the skillet. Stir everything together, ensuring that the vegetables are well-coated in oil.
-
Cook Covered: Cover the skillet with a lid and allow the vegetables to cook for approximately 4 minutes, stirring occasionally. This method of cooking helps the vegetables to soften while retaining their vibrant colors and crunch.
-
Add Salsa and Mustard: In a separate bowl, combine the salsa and prepared mustard until well mixed. After the initial 4 minutes of cooking, uncover the skillet and pour this mixture over the sautéed vegetables, mixing thoroughly to incorporate all the flavors.
-
Incorporate Tomatoes: Gently add the quartered tomatoes to the skillet. Allow the dish to cook uncovered for an additional 3 to 5 minutes, or until everything is heated through and the tomatoes are tender, yet still hold their shape.
-
Serve and Enjoy: Once cooked, transfer the Zucchini Mexicali to a serving dish. Sprinkle the shredded reduced-fat cheddar cheese over the top, allowing it to melt slightly from the heat of the vegetables. This addition not only enhances the flavor but also adds a delightful creaminess to the dish.
-
Pair with Rice (Optional): For a heartier meal, serve this dish over a bed of warm brown rice, adding a wholesome grain element that complements the fresh vegetables beautifully.
Tips for Success
- Customize the Vegetables: Feel free to substitute or add other seasonal vegetables based on personal preference or availability. Bell peppers, corn, or even squash can elevate this dish further.
- Make it Spicy: For those who enjoy a kick of heat, consider adding some diced jalapeños or a sprinkle of chili powder to the mix.
- Meal Prep: This dish is great for meal prep; make a batch and store it in the refrigerator for up to three days. Reheat for a quick lunch or dinner option.
Enjoy the delightful flavors and health benefits of this Zucchini Mexicali, a recipe that beautifully showcases the essence of garden-fresh ingredients while aligning with a wholesome lifestyle. Perfect for family gatherings or simply to satisfy your own cravings, this dish is sure to become a beloved addition to your culinary repertoire.
