Cajun Corn Sauté
A taste of summer, Louisiana-style. Serve this zesty sauté with grilled chicken or fish. When fresh corn is not in season, substitute frozen.
- 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
- 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.
Per serving: 80 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 3 g protein; 3 g fiber; 122 mg sodium; 322 mg potassium.
Nutrition Bonus: Vitamin C (35% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1 vegetable, 1/2 fat
More From EatingWell
If you're looking for an easy, healthy meal idea for dinner...
Whether you’re celebrating Cinco de Mayo or throwing a...
Few things are closer to perfection than the first sweet...
Trying to clean up your diet? These low-calorie recipes are...
Make your own pickles! Get the most out of summer’s bounty by...
Whether you’re packing a healthy snack for yourself or your...
This Memorial Day, throw a barbecue or picnic with these...
Try making a healthy summer dip recipe or summer salsa recipe...
You won’t waste half a day’s worth—or more—of calories with...
Whether you're looking for a quick breakfast or a refreshing...
Fresh seasonal produce offers plenty of reasons to try one of...
Barbecue sauce, rubs and marinades are easy, healthy ways to...
Everyone loves a good, juicy burger recipe! But hamburgers...
As delicious as eating healthy can be, we all still crave our...
Whether grilled, seared, broiled, baked or made into burgers...
These easy weeknight suppers are inspired by the bountiful...
- Ease of Preparation
- Total Time
- 1 hour or less
- Preparation/ Technique
- Make ahead instructions
- Type of Dish
- Side dish, vegetable