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Corn and Squash Sauté

This recipe is a simple and flavorful summer side dish. Recipe source: Nutrition Education and Obesity Prevention Branch

Prep Time: 10 minutes Total Time: 30 minutes Cook Time: 20 minutes Servings: 4
Ingredients Click the play button next to each ingredient for How-To Videos
  • 1/2 tablespoon Cooking Oil
  • 1 teaspoon dried Oregano
  • 1/4 teaspoon Salt
  • 1/4 cup Queso Fresco Cheese, crumbled
  • 1 cup Onion, diced
  • 1-2 ears Corn, husks removed
  • 1 cup Zucchini, diced
  • 1 Poblano or Bell Pepper, seeded and diced
  • 2 cloves Garlic, minced
  1. Fill a large pot about halfway with water. Bring to a boil over medium-high heat. Add corn to boiling water and cook until kernels are tender, about 3-5 minutes.
  2. Allow to cool. Use a knife to carefully remove kernels from the cobs and place kernels in a bowl.
  3. In a medium nonstick skillet, heat oil over medium-high heat. Add onion and cook for 10 minutes, stirring frequently. Add corn, zucchini, poblano or bell pepper, oregano, salt and garlic to skillet and cook for 8 minutes more, stirring occasionally.
  4. Sprinkle with cheese and serve hot.


  • Add a can of drained and rinsed black beans for added protein.
  • If you don’t have fresh corn, substitute with canned or frozen corn.
Nutrition Facts
Serving Size 3/4 cup % Daily Value
Calories 133
Fat 6 g 8%
Saturated Fat 3 g 15%
Cholesterol 10 mg 3%
Sodium 223 mg 10%
Total Carbohydrates 17 g 6%
Fiber 2 g 7%
Sugars 5 g
Protein 5 g 10%
Ingredient Nutrition Info

Onions are a good source of vitamin C and vitamin B6.

Corn is very rich in thiamine, also known as vitamin B1.

Zucchini is a great source of vitamin C and vitamin B6.

Bell peppers are a rich source of vitamin C and a moderate source of vitamin B6.

Garlic contains vitamin B6, manganese and phosphorus.

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