Corn gets a bad rap from us “low-carb” enthusiasts, but even though it’s high in carbs it also has a fair amount of nutrition – about 4 grams of fiber per cuip, a couple mg of niacin and other B vitamins, some beta-sarotene, vitamin A, and a nice helping of the superstar eye nutrients, lutein and zeaxanthin. Red peppers and onions are also loaded with antioxidants and healthy plant compounds. Enjoy!

Yields about 6 servings

  • 6 to 10 ears of fresh sweet corn, shucked (or 4 cups, or 520 g frozen kernels)
  • 1 tablespoon butter
  • 1-1/2 tablespoons olive oil
  • 1 small yellow onion, finely diced
  • 1 teaspoon cumin
  • 1 green bell pepper, seeded and diced small
  • 1 red bell pepper, seeded and diced small
  • 1/2 cup vegetable broth or water, plus more as needed
  • 1/2 teaspoon salt
  • Fresh ground black pepper
  • 2 or 3 dashes hot pepper sauce, or to taste, optional
  • 1/4 cup chopped fresh cilantro
  1. If using fresh corn, place the thick side of each ear of corn firmly on a plate or shallow bowl and run a sharp chef’s knife down four sides, shearing the kernels away from the cob.
  2. Heat the butter and olive oil in a large cast-iron skillet over medium heat until the butter is melted. Add the onion and saute for about 4 minutes. Add the cumin and saute for 1 minute.
  3. Add the bell peppers, broth, salt and pepper, and stir gently to combine. Increase the heat to high and bring the liquid to a boil, stirring frequently. Reduce the heat to low, cover, and simmer for about 20 minutes, until the vegetables are tender and fragrant. Stir and check the liquid level about every 5 minutes, adding a few additional tablespoons of broth is the mixture gets too dry. Add the hot sauce to taste during the last 2 or 3 minutes of cooking time, remove from the heat, and stir in the cilantro just before serving.

Yields about 6 servings

Per serving: 148 calories; 6.7 g fat (39% calories from fat); 3.3 g protein; 22.2 g carbohydrate; 3.6 g dietary fiber; 5 mg cholesterol; 616 mg sodium

– from the book, “The 150 Healthiest Comfort Foods on Earth,” by Jonny Bowden, Ph.D., C.N.S., and Jeanette Bessinger, C.H.H.C.

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