Corn, Red Peppers, and Pesto
Makes 3 cups (750 mL)
What a pleasure it is when the season for fresh corn arrives. To remove corn kernels from the ear, slice off the stem and place the ear of corn, stem end down, on a damp cloth, to avoid slipping. Hold a knife at the top of the ear and slice from top to bottom. Slightly rotate the ear and repeat until all the corn is removed. One large ear will produce about 1 cup (250 mL) of corn kernels. Frozen or canned corn niblets also may be used for this recipe.
1 1/2 teaspoons (7 mL) coconut or olive oil
1/2 red onion, chopped
2 cloves garlic, minced
3 cups (750 mL) corn kernels
1/2 cup (125 mL) diced red bell pepper
1/4 cup (60 mL) Pesto-the-Best-Oh or other pesto
1 tablespoon (15 mL) lime juice
Heat the oil in a skillet over medium heat. Cook the onion for 3 to 5 minutes or until translucent. Add the garlic, corn, and bell pepper, cover, and cook for 3 minutes or until the corn is warmed through. Mix the pesto and lime juice together in a small bowl. Remove the corn from the heat, stir in the pesto mixture, and serve.
Per cup (250 mL): calories: 262, protein: 8 g, fat: 12 g, carbohydrate: 37 g (8 g from sugar), dietary fibre: 6 g, calcium: 40 mg, iron: 2 mg, magnesium: 88 mg, phosphorus: 197 mg, potassium: 632 mg, sodium: 163 mg, zinc: 1 mg, thiamin: 0.4 mg, riboflavin: 0.2 mg, niacin: 4 mg, vitamin B6: 0.3 mg, folate: 99 mcg, pantothenic acid: 1.4 mg, vitamin B12: 0 mcg, vitamin A: 89 mcg, vitamin C: 68 mg, vitamin E: 1 mg, omega-6 fatty acids: 4 g, omega-3 fatty acids: 0.7 g
Percentage of calories from protein 11%, fat 38%, carbohydrate 51%