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Macque Choux

:  July/August 2008

Your rating: None Average: 3.6 (8 votes)

Macque Choux (pronounced “mock shoe”) is a Cajun corn and vegetable sauté. Here we eschew the traditional bacon fat or butter for heart-healthy olive oil. Try it at your next backyard barbecue.


Macque Choux Recipe

6 servings, about 2/3 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, diced
  • 1/2 medium red bell pepper, diced
  • 2 cloves garlic, minced
  • 4 ears corn, kernels cut from cob (see Tip)
  • 1/4 cup water
  • 1 medium tomato, chopped
  • 3 scallions, sliced
  • 1/2 teaspoon finely chopped fresh thyme, or 1/4 teaspoon dried
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper, or to taste

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Preparation

  1. Heat oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until starting to soften, about 2 minutes. Add bell pepper and garlic and cook, stirring, for 2 minutes more. Add corn kernels and water and cook, stirring, until tender-crisp, about 5 minutes more. Remove from heat and stir in tomato, scallions, thyme, paprika, salt and cayenne.

Tips & Notes

  • Tip: To remove kernels, stand a cob on its stem end in a bowl and slice them off with a sharp, thin-bladed knife.

Nutrition

Per serving: 105 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 3 g protein; 3 g fiber; 209 mg sodium; 333 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (18% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 fat


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