Zucchini Corn Stir Fry

• khẩu phần: 2 servings
• thời gian hoạt động: 5 minutes
• tổng thời gian: 15 minutes

Nguyên liệu

1 zucchini (12 oz, 340 g; or substitute yellow or pattypan squash, eggplant, kabocha, or carrot) 12 340

1 ear sweet corn (12.2 oz, 345 g with husks; or substitute with 1 cup of frozen or drained canned corn) 12.2 345 1

1 Tbsp neutral oil

1 clove garlic

½ Tbsp unsalted butter (omit for vegan)

2 tsp miso (I use Hikari Miso‘s organic red miso; you can use a different type, but avoid Saikyo and Hatcho varieties, which have distinct flavors; read more about different types of miso)

1 tsp soy sauce (use gluten-free soy sauce for GF)

1 tsp sugar

2 Tbsp water

Hướng dẫn

Gather all the ingredients.

To Prepare the Ingredients

Wrap a wet paper towel around 1 ear sweet corn (you can leave the husks on) and cook in the microwave for 2 minutes (1000W).

Carefully remove the paper towel, husks, and silk from the hot ear of corn. With a knife, cut off the corn kernels from the cob.

Cut 1 zucchini into thirds (sections about 2 inches or 5 cm long). Cut each piece in half lengthwise, then cut each half lengthwise into 3 wedges.

To Mix the Seasonings

Combine 2 tsp miso, 1 tsp soy sauce, 1 tsp sugar, and 2 Tbsp water. Mix it all together until the miso and sugar dissolve. Set aside.

To Stir-Fry

Heat a large frying pan on medium-high heat. When it‘s hot, add 1 Tbsp neutral oil. Then, add the zucchini and quickly sear on medium high or high heat until nicely browned on the edges. Tip: The goal is to sear the zucchini fast so it remains firm yet tender. If the heat is too low, the zucchini will wilt and get mushy before it browns.

Once browned, lower the heat. Mince or press 1 clove garlic (I use a garlic press) and add it to the pan. Toss to cook briefly and keep the garlic from burning. Then, add the corn kernels and stir quickly to reheat.

Add the seasonings mixture and ½ Tbsp unsalted butter.

Toss quickly to coat. Your Zucchini Corn Stir-Fry is now ready to serve.

To Serve

I like to serve this dish with soup like Cold Miso Soup or Vegetable Miso Soup and a bowl of rice such as Hijiki Rice or Sweet Onion Takikomi Gohan. For a more complete meal, try adding a salad like Mizuna Myoga Salad or Asian Cabbage Salad and a side dish like Okra with Ginger Soy Sauce or Pickled Tomatoes.

To Store

Transfer the leftovers to an airtight container and store in the refrigerator for 3–4 days or in the freezer for 1 month.

Dinh dưỡng

• Calo: 220 kcal
• Tổng Chất béo: 12 g
• Chất béo bão hòa: 3 g
• Chất béo không bão hòa: 8 g
• Chất béo chuyển hóa: 0.2 g
• Cholesterol: 8 mg
• Natri: 400 mg
• Tổng Carbohydrate: 28 g
• Chất xơ: 4 g
• Tổng Đường: 10 g
• Chất đạm: 6 g