NUTRITION PROFILE:
Low Calorie
| Low Carb
| Low Sodium
| Low Cholesterol
| Low Sat Fat
| Heart Healthy
| Healthy Weight
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.
Makes 6 servings, about 2/3 cup each
ACTIVE TIME: 25 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
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
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.
NUTRITION INFORMATION: Per serving: 105 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 18 g carbohydrate; 3 g protein; 3 g fiber; 209 mg sodium; 333 mg potassium.
Nutrition bonus: Vitamin C (45% daily value), Vitamin A (18% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 1 fat
TIP: Tip: To remove kernels, stand a cob on its stem end in a bowl and slice them off with a sharp, thin-bladed knife.
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