This is a guest post by Isabella York.

photo credit: miheco

As a mother, proper nutrition for my children is first and foremost on my mind. To raise healthy children, I must pay attention to what I feed them. It is common knowledge that living right means eating well, and that a healthy lifestyle starts at a very early age. My kids are on the younger side (Girl Child is 6, Boy Child is 4), so it’s easier to instill the practices that lead to good health. Lately I’ve been transforming family meals, and I’m proud that I’ve got several nutritious dishes on hand that are easy to prepare and that my children enjoy. While researching, I came across several web articles on cooking methods. It seems that how you prepare food in general has a huge impact on its nutritional content.

Of course, our earliest ancestors had no qualms about nutrition, with food being mostly about survival. Most viands were eaten raw until the discovery of fire, which came much, much later. With the knowledge of planting and harvesting, vegetables and other grains were introduced. At this time various cultures, mostly the Egyptians and Chinese, were all about spices as a form of enhancing the taste of their food. Once the trade routes were firmly established, this practice quickly spread to other parts of the world. Very soon, new dishes were being introduced to the general public and this resulted in the publishing of the first cook books. Cuisine evolved with the demand for new gastronomic delights, and now there is a focus on the nutritional content of food – and how preparation methods affect that nutritional value.

Any type of food preparation entails a loss of nutrients to some degree. However, some aspects of the process of preparing food cannot be overlooked due to other health purposes. For example, some forms of raw food may be harmful to your health, such as raw eggs that cause Salmonella poisoning. The main objective of proper food preparation is to ensure that the food isn’t over processed. For optimal nutrition, cook only as much as necessary to maintain essential vitamins and minerals, and here’s how:

Meat

The main health deterrent in meat and poultry dishes is the grease that comes from the use of too much cooking oil. This practice not only detracts from the taste but piles on the pounds as well. It’s ideal to use techniques that don’t include oil or batter. Shorter cooking times are also desired in the event that large amounts of grease cannot be avoided. These methods include:

• Grilling:When using this method, avoid overcooking or burning the meat. Charred portions of meat present significant health hazards. This is an ideal technique for low fat delicacies.
• Broiling:Low fat meats are also recommended with this method. The high heat and quick preparation time ensure that very little nutrients are lost. At my house, we’re big fans of broiled chicken and vegetables. In the fall I slice some apples and broil them with the chicken; the house smells of an autumnal heaven.
• Pressure Cooking:Tough meats are made tender by this cooking technique. It also preserves nutrients by making short work of the preparation time.
• Stir-fry:Only small amounts of oil and fat are required when doing a stir-fry. It decreases the amount of grease while preserving vitamins and minerals with the quick cooking time. Stir fry is quick and nutritious when the kids are howling for food. They munch on carrot sticks and hummus while I prepare. I’m not the most creative cook in the kitchen, so the internet has been a wonderful source for a variety of recipes. This Thai stir fry recipe is one of my favorites; I make a double batch of sauce and preserve half of it for later in the week. It tastes so fresh and light, and the jasmine rice is so fragrant.

Fruits/Vegetables

This food group possesses vital nutrients, and improper cooking methods could detract from their precious store. Even before the actual cooking begins, fruits and vegetables must be properly washed, peeled, and cut.

Most nutrients are present in the skin and just below the skin of fresh produce. More often than not, it is advised that they be eaten raw after washing in cold water, since hot water tends to dehydrate them and results in a loss of moisture and possible nutrients. When peeling, keep the amount removed as thin as possible and avoid including the fleshy portions. Cutting fruits and vegetables should also be done with care to avoid bruising which results in loss of nutrients.

Steaming and stir frying are ideal to cook vegetables. These techniques do little to detract from valuable nutrients and, in the case of steaming, do more to lock them in and preserve them in the food. Boiling, on the other hand, should be avoided since the prolonged cooking time inevitably depletes vegetables and fruit of their nutrients. If you are preparing vegetable soup, this method is suitable since the nutrients lost from the vegetables remain in the broth.

Pasta/Grains

This is a category I generally stay away from, as I don’t like how I feel after I consume gluten, and I’m not a fan of gluten-free pastas and breads, and their alternatives. What I and my family like is rice. It is a nice alternative, especially because it comes in so many forms and can be healthy. For Mother’s Day two years ago the kids bought me a rice cooker (Smart Husband gave me pretty earrings), and it saves me a lot of time; it allows me to cook without having to think about cooking. I use simple, old-time preparation methods for the lentils – I buy Goya lentils and I soak them overnight. To get the kids to eat wild rice and lentils, I add a dash of sea salt to their servings. It’s a simple, nutritious solution.

Now that you know, always keep in mind that it’s not only what you eat but also how it’s prepared. Hopefully, these methods will help in preparing healthier meals for your children as well as yourself. Of course, don’t forget to add imagination to every dish so that they will be not only nutritious and appealing to the palate, but they’ll also be attractive to the eye as well. Your children will definitely enjoy meal times from now on.

Isabella York is a mother dedicated to a healthy and organic lifestyle, without giving up her life in the process. Along with raising her son, she works for Balsam Hill, a purveyor of Artificial Christmas Trees and Christmas Trees.

©2011 Littlestomaks.com

Angela Tunner, Editor-in-chief and Founder of Eat-Love-Savor sent this recipe from her international award winning cookbook entitled Simply Summer. It has a wonderful collection of gourmet meals with tips for elegant living. Check it out!

Pasta with Zucchini, Artichokes, and Capers with Parmesan

Note from Angela: I love the ribbons of vegetables in this dish. Not only do they appeal to your visual sense, but your taste buds will appreciate them too. This preparation method is one of the fastest for cooking vegetables, and fast means more nutrients are retained after cooking. Using the toaster oven and the microwave keeps the temperature down in the kitchen. Even the pasta is cooked in the microwave!

Ingredients

• 1⁄2 red onion
• Sea salt
• 3 teaspoons olive oil
• 1 zucchini
• 1⁄2 pound fresh pasta (any style, without fillings)
• 1 jar (13 ounce) artichokes in olive oil
• 2 tablespoons capers
• 1⁄3 cup grated or shaved Parmesan cheese
• Pepper to taste, black or mixed

Method

FOR THE ONION

Line the toaster oven tray with aluminum foil. Preheat the toaster oven to 375 degrees F.

1. Peel and slice the onion. Sprinkle a pinch of sea salt on the slices and toss to distribute. Drizzle over about 1 teaspoon of olive oil and toss to coat evenly.
2. Lay the onion slices on the aluminum foil and cook them in the toaster oven until translucent, about 10 minutes.
3. Take out and set aside

FOR THE ZUCCHINI

Line the toaster oven tray with aluminum foil. Preheat the toaster oven to 375 degrees F.

1. Peel the zucchini. Continue to use the peeler to create long ribbons of zucchini flesh. Sprinkle a pinch of sea salt on the ribbons and toss to distribute evenly. Drizzle over about 2 teaspoons of olive oil and toss.
2. Lay the zucchini slices on the aluminum foil and cook in the toaster oven for about 10 minutes or until they pierce easily with a knife.
3. Take out and set aside.

FOR THE PASTA

1. Pour about 3 cups of water into a 11⁄2-quart microwave-safe deep pot. Heat for 21⁄2 to 3 minutes at 100% power until the water boils. Add 1 teaspoon salt to the water and stir.
2. Spread out the pasta in the pot. Cook for 6 to 8 minutes at 50% power until the pasta is done to your liking. Drain off any remaining water.

ASSEMBLING THE PASTA

1. Drain the artichokes and blot them lightly. Put them into a large bowl along with the cooked pasta, onions, and vegetables. Toss to combine.
2. Add the capers and Parmesan and toss. Add pepper to taste. Serve.

If you have a favorite recipe you want to share on our blog, send me a note via our Contact Us form.

©2010 Littlestomaks.com

Ingredients

• 1 lb elbow pasta
• 1 jar Bertolli Alfredo sauce
• 1 lb shrimp, cooked
• 2-3 small yellow squash, peeled and cut in rounds
• 1 onion, finely chopped or crushed in a food processor
• 2-3 small sweet peppers finely chopped
• 2 medium tomatoes crushed in a food processor
• 1 clove garlic, crushed
• 2 tbsp chopped parsley
• 1 tbsp extra virgin olive oil
• Salt, pepper to taste
• Cayenne pepper (optional)

Method

Cook pasta according to instructions on the box. We like to add a little salt and olive oil to the boiling water just before adding pasta. Do not overcook; the best way to judge if the pasta is cooked is to taste it.  Drain into a colander and shake well to remove all excess water. Mix with Alfredo sauce in a large pan and set aside.

Saute onions and garlic  in olive oil in a large saucepan over low-medium heat until brown. Add crushed tomatoes and saute more for 1-2 minutes. Add peppers, shrimp, squash. Add salt, pepper and cayenne pepper and mix well. Cook for another 4-5 minutes.

Add cooked pasta with Alfredo sauce to the shrimp mix. Keep on medium heat for 1-2 minutes. Garnish with chopped parsley.

©2010 Littlestomaks.com

I have been keeping an eye on quinoa products lately, particularly after we found the Ancient Harvest Quinoa Pasta recently. As a grain, quinoa has exceptionally high nutritional value, but it takes a while to develop a taste for it. You can try it in a recipe like our popular chicken with quinoa, or even serve as a side dish all by itself!

Pasta made from quinoa flour certainly is a novelty in my opinion. This way, kids can get to develop a taste for quinoa in a familiar form. We found this particular quinoa from Andean Dream in our local Whole Foods Market. What invited my interest was the fact that this pasta was made from a mix of organic quinoa flour and organic rice flour, unlike the corn flour used in the Ancient Harvest Quinoa.

Here is our short review – if you try this product, let us know how you like it.

Here is what we like about this product -

1. USDA certified organic
2. Gluten free
3. No saturated fat or trans fats, no cholesterol
4. 6 g protein per serving, 3 g fiber
5. Quinoa is rich in B vitamins and iron
6. Quinoa is low in glycemic index

Here is what we don’t like about this product -

1. Does not taste like pasta, more like a rice noodle

Overall, I think it is worth a try! It may work well in oriental recipes which use rice noodles!

Disclaimer – I have not received any sponsorship or free samples of product from Andean Dream for writing this review. For complete nutritional information and other products, visit Andean Dream’s website.
©2010 Littlestomaks.com

We have recently become fans of quinoa, which we call the unrecognized superfood because of its exceptional nutritional value and because not many people know about it. That is why we were pleasantly surprised to find a pasta made from quinoa flour on a recent trip to our local Publix supermarket. We bought the shell pasta to try with our twins and it went really well! They loved the cooked pasta shells with a layer of shredded cheddar on top.

Here is what we like about this product -

1. Made with a mix of quinoa and non-GMO corn flour
2. Looks and tastes like regular pasta
3. Rich in iron, thiamin (vitmain B1) and riboflavin (vitamin B2). Unlike regular pasta these are not added vitamins
4. Gluten free, non GMO
5. No saturated fat or trans fat, no cholesterol, no added sugar
6. 4 g fiber, 4 g protein per serving
7. Quinoa is a low glycemic index grain and it contains many amino acids (building blocks of proteins)

Here is what we don’t like about this product -

1. Adding corn flour, while necessary to make the shape, diminishes quinoa’s value. Serving size is 57 g; if it were all quinoa, you would get a lot more protein, fiber, vitamins and nutrients.

Overall, we are giving it a thumbs up. I think this is a great idea!

Disclaimer – I have not received any sponsorship or free samples of product from Ancient Harvest Quinoa for writing this review. For complete nutritional information and other products, visit Quinoa Corporation.

©2010 Littlestomaks.com

Ever since we started participating in  Big Words Little Foodies from Jenna of KidAppeal, it has been fun keeping track of funny conversations with our twins at the dinner table. Sometimes they say adult-like things in an amusing way, which turns out to be quite entertaining!

A couple of days back, TwinToddlersMom tried a new trick to encourage them to try different things on the table. She suggested they do an experiment.

Mom: Hey guys, let us do an experiment. Experiment means you try something new (as in food from the table), if you like it, you can eat it. If not, you can spit it out.

Daughter: Hmmm…that is a good idea!

Mom: You want to try this chicken experiment?

Mom asked as she offered a few bite size pieces from a rotisserie chicken she had bought that day.

Daughter: I like this experiment!

She exclaimed as she ate the chicken along with her quinoa shell pasta.

Dad, not wanting to be left behind, offered a few of the green beans from our usual green beans with olive oil recipe.

Daughter: No, thank you. I don’t like that experiment!

The way she said it was hilarious!

In the spirit of sharing recipes, we want to introduce you to shell pasta made from quinoa and corn flour. It looks and even tastes like ordinary pasta, but it is much more nutritious because of quinoa. We found this gluten-free organic pasta from Ancient Harvest on a recent trip to our local Publix supermarket. Cooked shell pasta with shredded cheddar cheese makes a good substitute for the routine Mac ‘n cheese. And in this case, it is even a better options since the pasta is made from quinoa.

Here is the recipe for the quinoa shell pasta:

Ingredients:

1. 1 lb gluten-free organic shell pasta from Ancient Harvest Quinoa
2. 1/4 cup extra virgin olive oil
3. Shredded cheddar cheese

Method:

Cook pasta the usual way, drain and set aside once cooked. Add olive oil to a large saucepan and warm a little on low heat. Add cooked pasta and stir well so it is uniformly coated with olive oil. Serve immediately in a bowl. Spread a layer of shredded cheese on top.

Enjoy these other mealtime funny stories and simple recipes -

Diesel food for a diesel engine
Give me some vitamin W soup
Look mommy, C is hanging from the spoon

©2010 Littlestomaks.com

Don’t you just love it when your little ones come up with a funny comment in response to the food on the table? That is the idea behind the Big Words Little Foodies from Jenna of KidAppeal, who wants to encourage you to keep a notebook handy to capture funny mealtime stories and comments.

In the spirit of sharing, recently I wrote about how my son responded to Mom’s orzo-carrot soup with his give me some vitamin W soup! A slight variation in the soup recipe where orzo was replaced by alphabet pasta (we used the Publix store brand) had the twins going once again at lunch this weekend. This time, his twin sister came out with this one as she observed the floating alphabet letters in the soup and one particular letter stuck on her spoon:

Look mommy, the C is hanging from the spoon!

It was a very interesting observation which captured us completely by a delightful surprise. I had to go get the camera and capture a few pictures!

Here is the recipe for the alphabet pasta-carrot soup if you want to give it a try -

Ingredients:

1. 2 cups low sodium chicken broth
2. 2 cups water
3. 1-2 medium tomatoes, diced or crushed in a food processor
4. 1/4 cup alphabet pasta
5. 1/2 cup uncut baby carrots, washed
6. 1 tbsp tomato paste
7. 1 tbsp extra virgin olive oil
8. 1/2 cup chopped parsley or cilantro

Method:

Add olive oil to a 1 quart saucepan and mix in tomato paste and crushed tomatoes. Add water and chicken broth and bring to a boil. Reduce heat to medium, add alphabet pasta and carrots and simmer until pasta is cooked and carrots are soft. Add in cilantro or parsley. Serve with lemon.

Enjoy!

©2010 Littlestomaks.com

Roasted carrots sweeten this recipe and offer a fabulous way to get little ones to eat veggies in a new way. Carrots are rich in beta carotene, which is a great way to get some vitamin A in your child’s diet.

Ingredients

1. 3 Organic carrots
2. 3 cloves of garlic
3. olive oil
4. salt and pepper to taste
5. 1/2 pack of linguine
6. a little parmesan cheese
7. Italian herbs

Method

1. roast the sliced carrot on a tray at 350 degrees with the garlic, olive oil, salt and pepper for 20 minutes or until soft
2. then pureed
3. cook the pasta until al dente
4. heat a little olive oil with Italian herbs and toss the carrot puree with it and serve.

This recipe was sent to me by Rebecca Subbiah. She is a registered dietitian, freelance writer and a personal trainer. Follow her on Twitter @rebeccasubbiah and check out her very cute Chow and Chatter blog. She also runs Dietitian for Hire, a consulting company located in Winston Salem North Carolina offering Freelance Writing, Nutritional Counseling, Speaking Engagements and more.

©2010 Littlestomaks.com

Earlier this week I wrote about 5 Things You Need to Know About Vitamin A. This is a very important vitamin especially for growing children. It is required for their eye health, immune system, healthy skin, bone development, brain development and development for blood cells. A severe deficiency is known to cause night blindness.

As a follow up, I decided to scan a few of my favorite recipe sites for kid-friendly and easy-to-make recipes rich in Vitamin A. Check them out and be sure to visit these blogs for more great recipes.

Sweet Potato and Butternut Squash Bisque on Chow and Chatter

This recipe has a tripe-dose of vitamin A rich vegetables – sweet potato, carrots and butternut squash! Strictly speaking, bisque is a thick soup, but this recipe could easily be turned into rich, creamy dip for french bread or baked chips. I would skip the wine, of course, when offering it to your kids! Check it out.

Sweet Potato Quesadilla on Fix Me A Snack

This is such a cool idea for a quick snack rich in vitamin A! It uses sweet potato, applesauce and optionally cranberry sauce and of course cheese and tortillas. Our twins love crunchy quesadillas, so we are definitely going to give it a try!

Chili Mac ‘N Cheese with a Healthy Makeover on Meal Makeover Moms

Kids love Mac ‘n Cheese, but the problem is the fat and refined carbs from the usual ingredients – pasta, milk and cheese. The Meal Makover Moms did  a simple and clever ingredient swap to make this a healthier option. Vitamin A comes from the milk, cheese and the vegetarian chili.

Börek – Spinach Pastry on Binnur’s Turkish Cookbook

This is our family favorite! Spinach filling and a liquid mix made up of milk, egg and olive oil are added between layers of phyllo pastry and the whole stack is baked in the oven for a crunchy, yet soft spinach pastry. It is a great snack or an appetizer before a meal.

Butternut Squash Soup on Littlestomaks

We have made this recipe several times now and it has become one of our favorites. It takes a little longer to cook, but it is very good! The good thing is that you can make enough to last for a couple of days. Butternut squash is a great source of vitamin A and other vitamins.

Enjoy these recipes and let me know what you think!

©2010 Littlestomaks.com

This is a simple variation of our recipe Chicken with Pasta and Vegetables. It hardly takes any time to prepare and we save it for those hectic days when we have to quickly put something together for dinner. Our kids love spaghetti and we just add the mushroom and spinach to it to make a quick meal.

Ingredients

1. 1 lb box spaghetti (we used Ronzoni brand)
2. 1 9 oz bag of baby spinach, washed well
3. 1 8 oz box of baby bella mushrooms, washed and cut in quarters
4. 1 medium onion, finely chopped or crushed in a food processor
5. 4 tbsp extra virgin olive oil
6. Salt and pepper to taste

Method

Cook pasta according to the instructions on the box, drain and set aside. In a large saucepan, lightly heat about 2 tbsp of olive oil, saute onions until light brown. Add mushrooms, salt and pepper, mix well and saute some more. Add spinach and cook covered for 2-3 minutes until spinach is soft but not overcooked. Set it aside.

Lightly heat the remaining olive oil in the same pan. Add pasta and toss over a few times so it is uniformly coated with olive oil. Add the mushroom and spinach mix on top and serve immediately.

©2010 Littlestomaks.com

When it comes to convenience, Campbell’s condensed soups are unbeatable. It is no wonder that Campbell is a powerful household brand. I personally like homemade soups made from scratch, especially lentil soup, but when you are in a hurry after a full day of work, these ready made soups provide an easy alternative for a quick meal for kids. My daughter loves their line of soups for kids like the Disney Princess, Dora and Goldfish brands! Sometimes she even wants to add colorful fruit loops to the soup – I know it sounds weird, but it works!

Recently, Campbell is trying to focus on the theme of affordable nutrition. We are careful to check the label because a lot of their soups are loaded with salt. The kids’ line claims to have 25% less sodium, but it is still high in my opinion on a per serving basis.

Here is what we like about this product -

1. Super convenient, our kids like the different shapes inside these soups
2. No saturated fat or trans fat
3. Less sodium and sugar than other soups – especially their own Tomato Soup
4. Contains vitamin A and iron
5. Provides 3g of protein per serving
6. Very affordable

Here is what we don’t like about this product -

1. Long list of ingredients – it is still processed food folks!
2. 480 mg sodium, still quite high for kids
3. It is not organic

Overall, I think not a bad alternative for a quick and affordable meal. Serve as a complimentary food with things like rice and vegetables.

Disclaimer – I have not received any sponsorship or free samples of product from Campbell for writing this review. For complete nutritional information and other products, visit Campbell’s website.

©2009 Littlestomaks.com

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Ingredients

1. 1 box (16 oz.) bow tie pasta (we used Ronzoni brand)
2. 2 medium sized zucchini, peeled and cubed
3. 4-5 baby carrots, cut into bite size pieces
4. 1 small onion, finely chopped or crushed in a food processor
5. 1/4 cup extra virgin olive oil
6. Salt and pepper to taste

Method

Cook pasta according to instructions on the box. We like to add a little salt and olive oil to the boiling water just before adding pasta. Do not overcook; the best way to judge if the pasta is cooked is to taste it.  Drain into a colander and shake well to remove all excess water. Set aside.

Heat  olive oil over medium heat in a skillet. Add zucchini and carrots and saute for 4-5 minutes. Add cooked pasta and mix well to cover the pasta evenly with olive oil and vegetables. Cover and cook at low heat for another 4-5 minutes. Serve immediately.

©2009 Littlestomaks.com

Ingredients

1. 3-4 medium sized Tilapia or Flounder fillets
2. 1 box (16 oz.) rotini or penne pasta (we used Ronzoni brand)
3. 1 jar (24 oz.) Bertolli 5 cheese pasta sauce (or your favorite tomato sauce)
4. 1 bag (9 oz.) baby spinach, washed
5. 1 small onion, finely chopped or crushed in a food processor
6. 1/2 cup extra virgin olive oil

Method

Wash the fish fillets and pat dry with a paper towel. Heat 1/4 cup olive oil in a medium-sized non-stick saucepan. Pan-fry fish fillets over low-medium heat until fully cooked. Set aside.

Cook pasta according to instructions on the box. We like to add a little salt and olive oil to the boiling water just before adding pasta. The best way to judge if the pasta is cooked is to taste it – I do not like mine to be too soft and overcooked! Once cooked, drain into a colander and shake well to remove all excess water. Set aside.

Heat the remaining 1/4 cup olive oil in a large saucepan. Add onions and saute for 2-3 minutes stirring frequently. Add spinach, mix well and cook covered for about 5 minutes at low heat. The spinach should soften but not overcook, so adjust the heat and time accordingly. Create room for fish fillets in the center of the saucepan. Add the cooked fish fillets to the center and cover it with the spinach. Add cooked pasta around the fish fillets and top it with the pasta sauce. Spread the pasta sauce uniformly over pasta and the fish fillets with a wooden spoon. Cook at low heat until sauce is warm.

Serve immediately with a side dish of cubed cantaloupe.

©2009 Littlestomaks.com

6-8 toddler servings, 4 adult servings

Ingredients

1. 1 12 oz box of Rotini pasta (or another type such as Penne)
2. 1/2 lb boneless, skinless chicken thighs, cut in quarters (or chicken breast)
3. 1/2 lb baby bella mushrooms, cut in quarters
4. 1/2 bag fresh baby spinach, washed well
5. 1 medium yellow onion, finely chopped or crushed in a food processor
6. 2 tbsp extra virgin olive oil
7. Salt and pepper to taste
8. Parmesan blend bread dip seasoning

Method

Saute onions and mushrooms in olive oil over low-medium heat until soft. Set aside. Cook pasta according to the instructions on the box, drain and set aside. Lightly coat chicken with olive oil and Parmesan blend seasoning and pan fry on medium heat until cooked through and the skin is crispy light brown. In a large saucepan heat a little olive oil, add pasta and toss over a few times so it is uniformly coated with oil. Add mushrooms and spinach, cooked covered for 2-3 minutes or until spinach is soft but not overcooked. Serve with blueberries on the side and a slice of bread.

4 adult servings, 8 toddler servings

The inspiration for this recipe came from the March 2009 issue of Family Fun magazine. We tried it over the weekend with minor changes.

Ingredients

1. 1 lb lean ground beef
2. 3 medium size zucchini, peeled cut into small pieces
3. 2 medium ripe tomatoes, finely chopped
4. 3/4 cup diced red or green bell pepper
5. 1 medium onion, finely chopped
6. 2 cloves garlic, minced
7. 1/2 cup fresh or frozen corn kernels
8. 3 tbsp finely chopped fresh cilantro
9. 2 tbsp extra virgin olive oil
10. 1/2 tsp curry powder
11. 2 tbsp tomato paste
12. Salt and pepper to taste

Method

Saute onions in a large frying pan over medium heat until golden brown. Stir in the garlic and saute a few more minutes. Add the meat, curry powder, salt and pepper to the mix and continue to saute until the meat loses its pink color, about 5 minutes. Add zucchini, red (or green) pepper, tomatoes, tomato paste and corn kernels. Cook covered on low heat for another 10 – 15 minutes. Stir in cilantro and remove from heat and let it sit covered for another 5 minutes. Serve over Basmati rice or angel hair pasta.