food of the week
  who we are - what's new - getting started - community
 
The World's Healthiest Foods
eating healthy
 
  

Send this page to a friend...
Printer friendly version
return to recipes

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 stainless steel 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.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Calabacitas
1.00 serving
68.71 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin C 41.34 mg 68.9 18.0 excellent
vitamin A 1211.18 IU 24.2 6.3 very good
molybdenum 15.96 mcg 21.3 5.6 very good
dietary fiber 4.61 g 18.4 4.8 very good
sodium 420.40 mg 17.5 4.6 very good
manganese 0.31 mg 15.5 4.1 very good
potassium 385.65 mg 11.0 2.9 good
calcium 108.35 mg 10.8 2.8 good
vitamin B6 (pyridoxine) 0.20 mg 10.0 2.6 good
folate 37.71 mcg 9.4 2.5 good
magnesium 37.06 mg 9.3 2.4 good
iron 1.42 mg 7.9 2.1 good
vitamin B1 (thiamin) 0.11 mg 7.3 1.9 good
protein 3.29 g 6.6 1.7 good
tryptophan 0.02 g 6.3 1.6 good
phosphorus 60.86 mg 6.1 1.6 good
copper 0.12 mg 6.0 1.6 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Calabacitas - Mexican flavored vegetable side dish

Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

For education only, consult a healthcare practitioner for any health problems.

 

home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
© 2002-2005 The George Mateljan Foundation