The World's Healthiest Foods

Calabacitas - Mexican flavored vegetable side dish

Calabacitas is a Southwestern vegetable dish that is traditionally made when all the summer squash and green chilies are in season. This recipe combines these delicious ingredients in a healthier way with our Healthy Sauté cooking method using no heated oils. It is a wonderful complement to many meals, and a great way to enjoy the variety of healthy benefits in this combination of great tasting vegetables.

Calabacitas - Mexican flavored vegetable side dish Prep and Cook Time: 20 minutes

Ingredients:
1 medium onion cut in half and sliced thin
4 medium cloves garlic, chopped
2 cups zucchini diced in ½ inch cubes
2 cups yellow squash,diced in ½ inch cubes
15oz can diced tomatoes, drained
1 4oz can of diced green chili
3 + 1 TBS chicken or vegetable broth
¼ cup chopped cilantro
3 TBS fresh chopped fresh oregano
salt and black pepper to taste
*Optional: drizzle with olive oil before serving
Directions:

  1. Prepare all the vegetables by slicing and chopping.
  2. Heat 1 TBS broth in 11-12 inch non-stick skillet. Healthy Sauté onions in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic and sauté for another minute.
  3. Add zucchini, yellow squash, remaining broth, green chili, and cook for another 10 minutes or so until vegetables are tender, stirring often. Add tomatoes and continue to cook for another couple of minutes.
  4. Stir in herbs, salt and pepper.

    Serves 4

Healthy Cooking Tips: Watch to make sure the squash does not over cook in this recipe. It will start to look translucent and will release a lot of water, diluting the flavor of your dish. Have all your vegetables cut before you start cooking to avoid overcooking.

This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation