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Corn and Summer Vegetable Saute

Well that sounds high in the instep now doesn’t it? At least its yummy and easy to make, the longest part of the recipe is chopping everything.

Fresh corn, bell peppers, jalapeno pepper, and okra (or frozen if that’s all you can find, like me) with a can of rinsed black beans make for a deliciously light combination that’s healthy and filling. I topped mine with some avacado because avacados are amazing.

I’ve come pretty late to the food blog party, I must admit. I’ve only recently started reading a lot of them and keep toying with the idea of joining Tuesdays with Dorie or Barefoot Bloggers or Daring Bakers. Hopefully in the near future! But I digress. I just started poking around Cooking Light’s website where I found this recipe. I love that they have nutritional information for their recipes. Anyone know where/how to come up with reliable nutritional values?

Anyway, on with the show! This saute is fast and easy and delicious. It tastes wonderful both hot and cold. My dad and I both liked this recipe, but my mom didn’t. Shows what she knows :). She doesn’t like okra though, so that was her biggest turn off. I suppose you can just leave it out if you don’t enjoy it, the okra to me was pretty tasteless so I don’t think it would make that big of a difference.

from Cooking Light


6 servings (serving size: 2/3 cup)


  • 1  tablespoon  canola oil
  • 1/2  cup  chopped green onions (about 4)
  • 1  garlic clove, minced
  • 1  cup  sliced fresh okra (about 4 ounces)
  • 1  cup  chopped red bell pepper (about 1)
  • 1  finely chopped seeded jalapeño pepper
  • 1  cup  fresh corn kernels (about 2 ears)
  • 1  (15-ounce) can black beans, rinsed and drained
  • 1/3  cup  minced fresh cilantro
  • 1/8  teaspoon  salt
  • 1/8  teaspoon  freshly ground black pepper


Heat oil in a large nonstick skillet over medium-high heat. Add onions and garlic; sauté 1 minute. Add okra; sauté 3 minutes. Reduce heat to medium. Add bell pepper and jalapeño; cook 5 minutes. Add corn; cook 5 minutes. Stir in beans; cook 2 minutes. Stir in cilantro; sprinkle with salt and black pepper.

Nutritional Information

Calories: 90 (27% from fat)
Fat: 2.7g (sat 0.2g,mono 1.5g,poly 0.9g)
Protein: 3.7g
Carbohydrate: 15.9g
Fiber: 4.8g
Cholesterol: 0.0mg
Iron: 1.2mg
Sodium: 232mg
Calcium: 43mg

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