Serve this corn and bell pepper combination on leaf lettuce as a salad, or use small portions as a condiment with ham or turkey.

Serves 8

  • 1 tablespoon olive oil
  • 3 cups frozen corn kernels, thawed
  • 1 medium red bell pepper, finely diced
  • 1/4 cup minced red onion
  • 1/2 medium fresh jalapeno, seeds and rib discarded, minced
  • 2 tablespoons dry white wine (regular or nonalcoholic) (optional)
  • 6 medium fresh basil leaves, finely chopped, or 1/2 teaspoon dried, crumbled
  • 3 or 4 sprigs of cilantro, coarsely snipped, or 1/8 teaspoon dried coriander seeds, crushed
  • 3 sprigs of fresh thyme, stems discarded, or 1/2 to 1 teaspoon dried thyme, crumbled
  • 2 teaspoons fresh lime juice
  • 1 small garlic clove, crushed
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper, or to taste

In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the corn, bell pepper, onion, and jalapeno for about 3 minutes, or until tender. Remove the skillet from the heat. Let the mixture cool for about 10 minutes.

Stir in the remaining ingredients. Transfer to a glass dish. Cover and refrigerate for 30 minutes to two days.

Per serving:

  • Calories 73
  • Total fat 2.5 g
  • Saturated fat 0.5 g
  • Trans fats 0 g
  • Polyunsaturated fat 0.5 g
  • Monounsaturated fat 1.5 g
  • Cholesterol 0 mg
  • Sodium 83 mg
  • Carbohydrates 13 g
  • Fiber 2 g
  • Sugars 3 g
  • Protein 2 g

Dietary exchanges: 1 starch, 1/2 fat

– from the book, “The New American Heart Association Cookbook, 8th Edition” from the American Heart Association.

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