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–+ servings

Summer Vegetable Fricassee

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Prep Time 15 minutes
Cook Time 12 minutes
Total Time 45 minutes
Course Grains, Main Dishes, Side Dishes, Stews, Vegetarian
Servings 4
Calories 557 kcal

Nutrition

Calories: 557 kcalCarbohydrates: 84 gProtein: 23 gFat: 37 gSaturated Fat: 24 gCholesterol: 45 mgSodium: 629 mgFiber: 16 gSugar: 20 gVitamin A: 113.525 IUCalcium: 208 mgIron: 18 mg

Ingredients
  

  • 2 cup cooked rice preferably made with popcorn rice
  • 1 ½ tablespoon olive oil
  • 1 whole large zucchini cut into 1/2-inch cubes
  • 1 whole medium red bell pepper seeded and chopped
  • 4 whole Scallions chopped
  • 1 whole jalapeno pepper seeded and finely chopped
  • 2 whole Garlic clove minced
  • 3-1/2 cups fresh corn kernels about 7 ears; see Note or thawed frozen corn
  • 1-1/2 cups Homemade Vegetable Broth vegetable bouillon or canned broth
  • 1 ½ cup low-fat sour cream
  • 6 whole plum tomatoes seeded and chopped
  • 1 teaspoon ground toasted cumin seed
  • 1 ½ tablespoon oregano leaf chopped
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 4 sprig cilantro for garnish

Instructions 

  • In a dutch oven or flameproof skillet, heat the oil over medium-high heat. Add the zucchini and red pepper. Cook, stirring occasionally, until lightly browned, about 5 minutes. Add the scallions, chile pepper, and garlic. Cover and cook, stirring often, until the vegetables soften, about 2 minutes.
  • Stir in the corn. Cook, uncovered, until the corn is heated through, stirring occasionally, about 2 minutes.
  • Add the broth, bring to a boil, and cook until slightly reduced, about 2 minutes. Add the sour cream, tomatoes, cumin, and oregano. Stir gently just until heated through, about 1 minute. Do not let the sour cream come to a boil or it may curdle. Season with salt and pepper.
  • Spoon the cooked rice into individual soup bowls and top with the fricassee. Garnish with the cilantro or oregano sprigs and serve immediately.
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