Cajun Corn Sauté

From EatingWell: July/August 1998, The Essential EatingWell Cookbook (2004) — Subscribe Now!

A taste of summer, Louisiana-style. Serve this zesty sauté with grilled chicken or fish. When fresh corn is not in season, substitute frozen.

6 servings

Active Time: 55 minutes

Total Time: 55 minutes

Nutrition Profile

Ingredients

3 medium ears corn, husked
2 teaspoons extra-virgin olive oil
1 small onion, chopped
1 stalk celery, chopped
1 small green bell pepper, seeded and chopped
1 clove garlic, minced
1 large ripe tomato, seeded and chopped
1 cup okra, trimmed and cut into 1-inch lengths
1/2 teaspoon Cajun seasoning
1/2 cup reduced-sodium chicken broth
1 tablespoon chopped fresh parsley
Salt & freshly ground pepper, to taste

Preparation

Cut corn from cobs (see Tip). You should have about 2 cups.
Heat oil in a nonstick skillet over medium heat. Add onion, celery, bell pepper and garlic; cook, stirring, until the vegetables soften and begin to brown, 5 to 7 minutes. Add tomato, okra, Cajun seasoning and the corn; cook, stirring frequently, for 10 minutes.
Add broth. Reduce heat to low and simmer, stirring occasionally, until the corn is tender, about 10 minutes more. Stir in parsley and season with salt and pepper. Serve hot.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 2 days.

To Remove Corn from the Cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.

Nutrition

Per serving: 80 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 14 g carbohydrates; 3 g protein; 3 g fiber; 122 mg sodium; 322 mg potassium.

Nutrition Bonus: Vitamin C (35% dv).

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 1/2 fat