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Harvesting Healthy Meals

Created: 08/28/2013 9:37 AM KSTP.com

The end of the summer season is fast approaching, but we can still enjoy the many tastes of summer.   
Your Hy-Vee Registered Dietitian, Jen Haugen, will share with viewers simple recipe ideas for end-of-summer vegetables.  
End-of-summer vegetables
 
  • Zucchini – Grill it. Thinly slice and grill in an aluminum foil pouch with olive oil, spices and other vegetables.
  • Tomatoes – Create a cold salad with quinoa, halved cherry tomatoes, diced cucumbers and chopped green peppers. Toss with olive oil. 
  • Peppers - Make Philly Steak Peppers – Fill peppers with thinly sliced roast beef, onion and provolone cheese. Bake and enjoy with a side of fruit for a meal in minutes.
  • Potatoes - Try serving a baked potato bar for upcoming tailgate parties. Be sure to have lots of healthy toppings, chili, salsa, shredded cheese, peppers, chopped ham and Greek yogurt in place of sour cream.
Lemon-Garlic Glazed Corn on the Cob
Serves 4.
 
Active time: 15 minutes | Total: 15 minutes
 
All you need:
1 tablespoon Hy-Vee butter
1 tablespoon Hy-Vee Select extra-virgin olive oil
2 cloves garlic, minced
4 ears corn, husked
1/3 cup water
2 tablespoons Hy-Vee lemon juice
1/4 teaspoon Hy-Vee salt
1/4 teaspoon Hy-Vee fresh ground pepper
 
All you do:
  1. Heat butter and oil in a large skillet over medium heat. Add garlic and cook, stirring, until fragrant but not browned, about 1 minute. 
  2. Add corn, water, lemon juice, salt and pepper. Cover and cook, gently shaking the pan occasionally to turn the cobs, for 5 minutes. 
  3. Uncover and continue cooking, turning the cobs occasionally, until all but a few tablespoons of liquid has evaporated, 2 to 4 minutes more. 
  4. Serve the corn drizzled with the lemon-garlic pan sauce.
 
Nutrition facts per serving: 149 calories; 8g fat (3g sat, 4g mono); 8mg cholesterol; 20g carbohydrate; 0g added sugars; 4g protein; 2g fiber; 162mg sodium; 294mg potassium.
 
Nutrition bonus: Vitamin C (18% daily value).
 
Carbohydrate servings: 1
Exchanges: 1 starch, 11/2 fat
 
Source: adapted from Eating Well, Inc.

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.