Gourmet Yourself: Summer Veggie Medley

From the garden to the kitchen table in an hour

By Sarah Lutz
|  Thursday, Jul 12, 2012  |  Updated 10:52 AM CDT
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Gourmet Yourself: Summer Veggie Medley

Sarah Lutz, NBCDFW

Corn, summer squash, patty pan squash, okra and tomatoes chopped and ready to cook.

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A dish for everyone, this vegetable sauté is completely guilt-free. We even picked up all the ingredients at the local farmer's market. It's low-fat, low-carb, vegan and gluten free without the tortillas.

Want something with a little more fat? Dip the okra in a scrambled egg before frying it. The recipe is easy and fun to experiment with. So explore the farmer's market, try it again in the fall with winter squash, sweet potatoes, cucumbers and mushrooms, or change up the seasonings to feature your favorite spices.

1/4 cup yellow cornmeal
A pinch of cayenne pepper
A pinch of cumin
A pinch of thyme
A bigger pinch of curry powder
Sat and pepper
6 tablespoons olive oil
15 okra pods, cut across into about 4 or 5, 1/2-inch pieces
2 cups fresh corn kernels (cut from about 3 ears of corn)
1 patty pan squash cut in quarters and thinly sliced
2 summer squash thinly sliced then cut in quarters
2 garlic cloves, chopped
1 12-ounce bag cherry tomatoes, halved (2 cups)
2 tablespoons chopped fresh basil

Optional:
1 avocado
6 Tortillas

Mix cornmeal, cumin and cayenne in small bowl. Add okra and toss lightly to coat.  Heat 4 tablespoons oil in heavy large skillet over medium heat. Use a fork to move okra into the skillet and sauté until coating is golden brown, stirring occasionally, about 6 minutes. Using a fork, transfer okra to paper towels and pat dry. Sprinkle with salt and pepper.

Wipe out skillet. Heat remaining 2 tablespoons oil in same skillet over medium heat. Add corn, squash, garlic and other seasonings to taste. Sauté for about 4 minutes.

Add tomatoes; cover and cook until squash is crisp-tender, about 5 minutes.
Mix in okra and basil. Remove from heat.

Spread a slice of avocado onto tortilla and add a spoonful of the dish for a delicious veggie wrap!

Go to epicurious.com/recipesmenus for this and other seasonal recipes. 

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