RECIPES

Garden Fresh Veggie Sauté

By Laura High @healthwriter61
 | 
October 05, 2016

If you have a garden, use some of your fall harvest to deliver a little more complexity than your average stir fry and make use of your bounty.

This recipe serves up a healthy helping of fresh veggies, and if you have a garden make good use of those that are often most prolific, while incorporating a variety of textures to keep it interesting and tasty!

 

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Ingredients

1 tbsp olive oil

1 medium onion, diced

2 cloves garlic, finely minced

¾ cup low-sodium stock or broth, any variety

1 large or two medium tomatoes, chopped into coarse dice

½ pound fresh green beans, washed, trimmed, and cut in half

Two medium zucchini cut into thick ½-inch slices

1 cup cherry tomatoes, any color or variety

A handful of fresh basil, chopped

Salt and pepper to taste

¼ cup fresh grated Parmesan or Romano cheese

Directions

Add olive oil to a large skillet over medium-high heat. When oil starts to ripple, add onion and sauté until translucent, 3 to 4 minutes. Add garlic and cook until fragrant 30 to 60 seconds. 

Add chopped tomato and green beans, salt and pepper to taste. Cook about 5 minutes, stirring often, to cook off most of the tomato liquid and soften the beans. 

Add zucchini slices and sauté a couple minutes more. It’s OK if you get some caramelization on the beans and zucchini, but don’t let them burn. Adjust heat and add a bit more olive oil (or butter for extra flavor) if necessary.

Add ½ the stock and simmer until liquid is nearly evaporated, adding more a little at a time as needed to keep the dish from getting too “saucy.” I used beef stock (bone broth would be good!), which brought a wonderful warmth and depth of flavor to the dish. Cook until beans are crisp tender and zucchini is still firm.

About two minutes before beans are done, throw in the cherry tomatoes whole, just warming them through. Remove from heat, sprinkle with grated cheese, and serve immediately.

Serves 4

Each serving has approximately 130 calories, 6 g total fat, 8 mg cholesterol, 228 mg sodium, 570 mg potassium, 15 g total carbohydrate, 7 g protein, 27 percent DV* vitamin A, 66 percent DV vitamin C, and 14 percent DV calcium.

*Percent daily values (DV) are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

 

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Updated:

October 05, 2016

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