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Celebrate the season with these 20-minute recipes using the freshest produce. For more ideas, visit this complete collection from Cooking Light.
Fresh Corn Cakes with Summer Salsa
This speedy vegetarian entrée is absolutely bursting with peak-season produce. We suggest serving the cakes with an herby white bean and arugula salad.
4 ounces white whole-wheat flour (about 3/4 cup)
1/2 cup plain yellow cornmeal
2 teaspoons baking powder
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 cup light sour cream
2 large eggs
2 tablespoons olive oil, divided
1 1/4 cups fresh corn kernels (about 2 ears)
2 tablespoons minced jalapeño
1/2 cup diced yellow squash
1/4 cup chopped green onions
1/4 cup chopped fresh basil
1 1/2 teaspoons white wine vinegar
1 medium tomato, chopped
Serves 4 (serving size: 2 corn cakes and about 1/4 cup salsa)
Weigh or lightly spoon flour into a dry measuring cup. Combine flour, cornmeal, baking powder, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl.
Combine sour cream, eggs, and 1 tablespoon oil in a bowl, stirring until smooth. Add sour cream mixture, corn, and jalapeño to flour mixture; stir just until combined.
Heat a large nonstick griddle over medium-high heat.
Divide corn mixture into 8 equal portions (about 1/3 cup each); shape into patties. Add patties to griddle; cook 6 minutes on each side.
Combine squash, green onions, basil, vinegar, tomato, remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper in a bowl; toss.
Place 2 corn cakes on each of 4 plates; top evenly with salsa.
Source: Cooking Light, August 2016
Total Per Serving: Calories - 362, Carbs - 42g, Fat - 15.9g, Protein - 14g, Fiber - 5g, Sodium - 465mg.
Chicken Kebabs with Creamy Pesto
Use the vegetables you have on hand with chunks of chicken for a 20-minute family-friendly meal.
2 teaspoons grated lemon rind
4 teaspoons fresh lemon juice, divided
2 teaspoons bottled minced garlic
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
8 (1-inch) pieces yellow bell pepper
8 cherry tomatoes
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
1 small red onion, cut into 8 wedges
2 tablespoons plain low-fat yogurt
2 tablespoons reduced-fat sour cream
1 tablespoon commercial pesto
Serves 4 (serving size: 1 kebab and 1 tablespoon sauce)
Combine rind, 1 tablespoon juice, garlic, oil, salt, and pepper. Toss with bell pepper, tomatoes, chicken, and onion. Thread vegetables and chicken onto 4 (12-inch) skewers.
Place skewers on a broiler pan coated with cooking spray. Broil 12 minutes or until chicken is done, turning occasionally.
Combine 1 teaspoon juice, yogurt, sour cream, and pesto. Serve sauce with kebabs.
Source: Cooking Light, September 2010
Total Per Serving: Calories - 211, Carbs - 7g, Fat - 7.3g, Protein - 27.9g, Fiber - 1.2g, Sodium - 441mg.
The Healthier Recipe of the Month is a feature primarily intended to provide accessible recipe options for those who may not have previously focused on healthy eating and aren't sure where to start or those who are looking to make incremental changes in their eating habits and overall dietary choices. These recipes are provided for educational purposes only, not as a substitute for professional health or dietary advice. Most recipes can be modified to substitute ingredients more appropriate for your personal dietary needs and preferences, particularly if your physician or dietician recommends avoiding particular foods.
Always seek the advice of a physician or other qualified healthcare provider (such as a dietitian) with any questions regarding a nutritional or other eating issue. Never disregard advice or treatment received from a health professional.