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.

Had this last night for dinner and it was very tasty. I used the left overs on my baked potato with non fat sour cream and it was very good.

Mary, Vally Springs, CA

This is a wonderful dish! Easy to make and very flavorful. It tastes almost creamy, even though it contains just 1 T olive oil. The spices give it a good kick. Will definitely make this again and again!

Susan, OH