Stir-Fried Corn And Peppers
A vibrant and healthy stir-fry featuring colorful peppers, zucchini, and sweet corn. The dish is flavored with fragrant basil and thyme, making it a perfect quick meal for vegetable lovers. Its fresh and savory profile suits both casual dinners and nutritious lunches.
Ingredients
- 1 medium red pepper, seeded and cut into small strips ⓘ
- 1 medium green pepper, seeded and cut into small strips ⓘ
- 2 medium zucchini, thinly sliced ⓘ
- 1 garlic clove, crushed ⓘ
- 1/4 cup vegetable oil ⓘ
- 1 teaspoon crushed basil ⓘ
- 1 teaspoon thyme ⓘ
- 1/2 teaspoon salt ⓘ
- 1/4 teaspoon pepper ⓘ
- 4 ears cooked corn ⓘ
Instructions
- Saute red and green peppers, zucchini, and garlic in oil for about 5 minutes.
- Add corn kernels from the cooked ears.
- Add basil, thyme, salt, and pepper to the skillet.
- Cook, stirring, until the mixture is heated through.
Tips & Substitutions
For added flavor, consider using fresh herbs instead of dried, such as fresh basil or thyme. If zucchini isn't available, you can substitute with yellow squash or even eggplant. To make this dish heartier, add some protein like cooked chicken or tofu. Adjust the seasoning to taste, especially if using pre-seasoned corn.
Serving Suggestions
This colorful dish makes a great side for grilled meats or can be served over rice for a light main course. It pairs beautifully with a Hearty Dinner Salad for a balanced meal. Garnish with fresh herbs or a squeeze of lemon for an extra zing. Consider serving it alongside Amaretto Slush for a refreshing contrast.
Storage & Reheating
Leftover stir-fried corn and peppers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it in a skillet over medium heat for a few minutes, stirring occasionally, until heated through. You can also microwave it for a quick option, ensuring not to overcook.
Nutrition & Diet Analysis (per serving)
Each serving of Stir-Fried Corn And Peppers contains roughly 93 calories, with 4g protein, 28g carbohydrates, and 1g fat. It is an excellent source of vitamin C (122% of the Daily Value) and dietary fiber (80% of the Daily Value), and a good source of vitamin A and iron. Note that it is relatively high in sodium, at 1763mg per serving (77% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen corn instead of fresh?
Yes, frozen corn works well in this recipe. Just make sure to thaw and drain it before adding it to the skillet to avoid excess moisture. This will help maintain the crispiness of the stir-fried vegetables.
How can I make this dish spicier?
To add some heat, consider including sliced jalapeños or a pinch of red pepper flakes when sautéing the vegetables. You can also drizzle some hot sauce over the finished dish for an extra kick.
Can I prepare this dish ahead of time?
While it's best enjoyed fresh, you can prepare the vegetables in advance and store them in the refrigerator for up to a day. However, it's recommended to add the corn and seasonings just before cooking to keep everything vibrant and flavorful.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).