Summer Sauté with Fregola Sarda & Buffalo Mozzarella

Summer Sauté

with Fregola Sarda & Buffalo Mozzarella

2 Servings
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Vegetarian
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Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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From the Test Kitchen

Summer has a particular flavor. Lush and robust, the produce that grows this time of year requires almost nothing. Just a quick sauté, a little bit of seasoning, a few sprigs of fresh herbs (and, of course, some fresh mozzarella to bring it all together). We designed this recipe to highlight our favorite summer vegetables, and to let them speak for themselves.

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  • Nutrition
    PER SERVING
  • Calories
    600 Cals (est.)
fresh
ingredients
Summer Sauté with Fregola Sarda & Buffalo Mozzarella
Title
  • 6 oz Romano Beans
  • 4 cloves Garlic
  • 4 oz Buffalo Mozzarella
  • 3 oz Sweet Baby Peppers
  • 1 bunch Basil
  • 1 ear Corn
  • 1 Yellow Onion
  • ¼ lb Cherry Tomatoes
  • 1 cup Fregola Sarda
  • ¼ tsp Crushed Red Pepper Flakes
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients:
1 Prepare the ingredients:
Wash and dry the fresh produce. Heat a small pot of salted water to boiling on high. Cut the Romano beans into 2-inch pieces. Peel and smash the garlic cloves. Tear the mozzarella into small pieces. Trim off and discard the stems of the peppers. Pick the basil leaves off the stems; discard the stems. Remove and discard the husks and silks from the corn. Cut the kernels off the cob; discard the cob. Peel and small dice the onion. Cut the tomatoes in half.
Cook the fregola:
2 Cook the fregola:
Add the fregola sarda to the boiling water and cook 12 to 15 minutes, or until tender. Drain thoroughly and return to the pot. Stir in a drizzle of olive oil and season with salt and pepper. Set aside as you continue cooking.
Toast the garlic:
3 Toast the garlic:
While the fregola cooks, in a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium until hot. Add the garlic and cook, occasionally tilting the pan away from you to coat the garlic in oil, 2 to 4 minutes, or until golden.
Sweat the aromatics:
4 Sweat the aromatics:
Add the onion and as much of the red pepper flakes as you’d like (depending on how spicy you’d like the dish to be) and season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until the onion is softened and fragrant.
Add the vegetables:
5 Add the vegetables:
Add the tomatoes, Romano beans, corn, baby peppers, half the basil and ½ cup of water. Season with salt and pepper and cook, stirring occasionally, 8 to 10 minutes, or until the vegetables are tender. Remove from heat and season with salt and pepper to taste.
Plate your dish:
6 Plate your dish:
Divide the cooked fregola between 2 dishes. Top with the sautéed vegetables and mozzarella. Garnish with the remaining basil. Enjoy!

Tips from Home Chefs

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Summer Sauté

Prepare the ingredients:
1 Prepare the ingredients:
Wash and dry the fresh produce. Heat a small pot of salted water to boiling on high. Cut the Romano beans into 2-inch pieces. Peel and smash the garlic cloves. Tear the mozzarella into small pieces. Trim off and discard the stems of the peppers. Pick the basil leaves off the stems; discard the stems. Remove and discard the husks and silks from the corn. Cut the kernels off the cob; discard the cob. Peel and small dice the onion. Cut the tomatoes in half.
2 Cook the fregola:
Add the fregola sarda to the boiling water and cook 12 to 15 minutes, or until tender. Drain thoroughly and return to the pot. Stir in a drizzle of olive oil and season with salt and pepper. Set aside as you continue cooking.
Cook the fregola:
Toast the garlic:
3 Toast the garlic:
While the fregola cooks, in a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium until hot. Add the garlic and cook, occasionally tilting the pan away from you to coat the garlic in oil, 2 to 4 minutes, or until golden.
4 Sweat the aromatics:
Add the onion and as much of the red pepper flakes as you’d like (depending on how spicy you’d like the dish to be) and season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until the onion is softened and fragrant.
Sweat the aromatics:
Add the vegetables:
5 Add the vegetables:
Add the tomatoes, Romano beans, corn, baby peppers, half the basil and ½ cup of water. Season with salt and pepper and cook, stirring occasionally, 8 to 10 minutes, or until the vegetables are tender. Remove from heat and season with salt and pepper to taste.
6 Plate your dish:
Divide the cooked fregola between 2 dishes. Top with the sautéed vegetables and mozzarella. Garnish with the remaining basil. Enjoy!
Plate your dish:
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