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| General Category : Side Dish |
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| Food Group : Vegetables |
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| Preparation Method : Skillet |
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| Slice the beans and dice the onion and pepper to the same size as corn kernels for the best effect. Serve warm or cold as a salad (recipe below). |
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Ingredients
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4 to 6 cobs fresh corn (or 3 cups/750 mL kernels) |
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2 tbsp (30 mL) olive, peanut or vegetable oil |
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1 onion, diced |
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2 cloves garlic, minced |
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8 oz (250 g) green beans, finely sliced crosswise |
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1/2 cup (125 mL) peeled seeded diced tomatoes |
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1 sweet red pepper, diced |
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2 canned chipotle peppers, seeded and minced |
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1 tbsp adobo sauce (from canned chipotles) |
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1 tsp (5 mL) dried oregano |
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3/4 tsp (4 mL) salt |
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Preparation
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Cut off corn kernels from cobs. In large skillet, heat oil over medium-high heat; fry onion and garlic until onion is soft, about 3 minutes. Add corn, beans, tomatoes, sweet and chipotle peppers, adobo sauce, oregano, salt and 1-1/4 cups/300 mL water; cook, uncovered, until vegetables are tender and most of the liquid is cooked out, 6 to 7 minutes (if too much liquid remains, cook over high heat until reduced).
Makes 6 servings.
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More Information
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Variation:
Chipotle Corn, Green Beans and Sweet Pepper Salad:
Proceed as above; let cool; refrigerate until chilled. Mix in 1/2 cup/125 mL chopped fresh coriander, 2 tbsp/30 mL lime juice and 1/4 tsp/1 mL salt. |
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Nutritional information
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Per serving: about 144 cal, 4 g pro, 6 g total fat (1 g sat. fat), 24 g carb, 4 g fibre, 0 mg chol, 352 mg sodium. % RDI: 3% calcium, 6% iron, 16% vit A, 73% vit C, 22% folate.
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Source
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Homemakers Magazine: Summer 2006
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