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Summer Vegetables in a Creamy Chile Cheese Sauce Recipe

Summer Vegetables in a Creamy Chile Cheese Sauce Recipe

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Summer Vegetables in a Creamy Chile Cheese Sauce

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Ingredients:

Serving

1 1/2 lb zucchini (5 small), scrubbed but not peeled and cut into 1/4-inch dice
salt and pepper
1 tbsp olive oil
1 large garlic clove, minced
1 medium onion, finely chopped , about 1 cup
1 large ripe tomato, chopped , about 7 oz
2 cups fresh corn kernels cut form the cob, or 10-oz package frozen corn, or 16 ounce can plain corn, drained
2 poblano chiles , roasted, peeled, and finely chopped
5 - oz can evaporated skim milk
1/2 lb low fat, not fat free , white cheddar cheese, diced

Directions:

Place the zucchini in a medium saucepan with 1 cup water; season lightly with salt and pepper. Bring to a boil and simmer, covered, over medium heat for 2 minutes. Set aside without draining.
Heat the oil in a large nonstick skillet over high heat until hot but not smoking. Reduce the heat slightly and add the garlic and onion. Cook, stirring until the onion is translucent, about 2 minutes. Stir in the tomato and cook until its liquid is partly evaporated, about 5 minutes. Stir in the corn and poblanos and simmer 5 minutes more.
Add the zucchini and its cooking liquid along with the evaporated milk to the corn-chile mixture and bring to a boil. Reduce the heat to low, stir in the Cheddar, and cook just until it melts. Serve immediately. Per serving: calories - 270, protein - 18gm, fat - 8gm, cholesterol - 0mg

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	134.44 Kcal (563 kJ)
Calories from fat	31.57 Kcal
		% Daily Value*
Total Fat	3.51g	5%
Cholesterol	0.71mg	0%
Sodium	143.74mg	6%
Potassium	1141.27mg	24%
Total Carbs	14.19g	5%
Sugars	6.36g	25%
Dietary Fiber	3.01g	12%
Protein	13.13g	26%
Vitamin C	68.7mg	115%
Iron	2.8mg	16%
Calcium	145.8mg	15%

Amount Per 100 g
Calories	37.76 Kcal (158 kJ)
Calories from fat	8.87 Kcal
		% Daily Value*
Total Fat	0.99g	5%
Cholesterol	0.2mg	0%
Sodium	40.37mg	6%
Potassium	320.54mg	24%
Total Carbs	3.99g	5%
Sugars	1.79g	25%
Dietary Fiber	0.85g	12%
Protein	3.69g	26%
Vitamin C	19.3mg	115%
Iron	0.8mg	16%
Calcium	40.9mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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