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Using a sunny yellow squash makes this pleasing on the plate.
Ingredients:
2 Tbsp olive oil
1 cup chopped onion
1 medium yellow squash, unpeeled, diced
1 cup canned and drained corn (or frozen corn kernels or cooked fresh, off the cob)
3 cups cooked rice
2 tsp finely grated lemon zest
fresh ground pepper
Procedure:
Heat oil in a large skillet, over medium high heat. Saute onion intil just tender, but not browned. Add diced
squash and corn and cook 5 minutes, stirring to prevent sticking. Add rice and lemon zest and cook another 2 to 3 minutes,
or until thoroughly heated. Add pepper to taste.
Serving Size: one serving of about 1 1/4 cups is approximately
201 calories, 4 g protein, 5 g fat (<1 g saturated), 36 g carbohydrate, 8 g sodium, 0 g cholesterol **** if
made with corn that has no added salt and rice that was prepared in plain water with no salt or oil added.
Diabetic Exchange - 2 bread/starch, 1 fat, 1 vegetable
6 servings
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