Zucchini, anyone?

Zucchini is one of those vegetables that is a prolific producer AND an adaptable ingredient suitable for everything from appetizers to desserts.  Chances are, if you haven’t got some in your garden then someone you know has some in theirs!  Recipes that include zucchini are just as abundant as the zucchini itself.  The Pure Prairie Eating Plan book has 14 recipes with zucchini in them including salads, soups, breakfast muffins and casseroles.  In addition, there are lots of great recipes available on line – here’s a site that claims to have “29 of most delicious things you can do to zucchini” , and they do look delicious!

Here’s one of our favourites adapted from that site.  Savour the sweetness of the corn complimented by the spicy jalapeño and lime.  Serve as a salsa or a side dish.  In the photo we paired it with a basic guacamole (Easy Guacamole pg 154, PPEP) and a simple chicken stir fry with lime, garlic, pepper flakes, red onion and red and yellow peppers (adapted from Three-Way Chicken Kabobs, pg 130 PPEP).  Leftovers are great for lunches.


Zucchini and Corn

Serves 4 – Serving Size 1 cup


3 1/2 cups (875 mL) zucchini, cubed

1 cup (250 mL) fresh (approx 2 cobs), canned or frozen sweet corn

1/4 cup (63 mL)  red pepper, finely chopped

1 medium jalapeno pepper, finely chopped

2 tsp (10 mL) canola oil

Juice of 1 small lime

Salt and pepper to taste



1.  If you’re using fresh corn:   Husk and prep the sweet corn.  Boil in a large pot of boiling water for 5 minutes.  Drain and cool so that it’s cool enough to cut from the cob.  Cut the corn from the cob and set aside.

2.  In a large frying pan, heat the canola oil over medium to high heat.  Add the zucchini and toast for 3-4 minutes.  Add red and jalapeño peppers, toast for another 2 minutes.  Add the corn and salt to taste (1/4 tsp).  Remove from heat and add lime juice. 

Nutritional Analysis (Per Serving):  86 kcal, 3 g fat, o.3 g saturated fat, 15 g carbohydrate, 2.5 g fibre, 3 g protein, 298 mg sodium.