Ingredients
- 4 Tbsp butter or corn oil
- 1 large yellow onion, chopped
- 2 medium yellow squash, cubed
- 1 red bell pepper, roasted, seeded & chopped
- 4 cups whole kernel yellow sweet corn
- 1/2 cup parsley, chopped fine
- Salt and pepper to taste
- 1/2 cup water or chicken stock, if needed
Directions
- Warm butter or oil in a large frying pan over medium heat. Quickly saute the onion for 3 to 5 minutes, stirring to cook evenly. Add the squash and chopped pepper, stirring to blend well, and cook for an additional 5 minutes. Stir occasionally to keep mixture from sticking.
- Add the corn, the remaining seasonings, and liquid, if needed. Blend thoroughly, lower heat, cover, and cook for 10 to 15 minutes, stirring once or twice. Serve hot and enjoy. Note: Roasted and peeled peppers are not only more flavorful, but much more digestible. Add the corn, the remaining seasonings, and liquid, if needed. Blend thoroughly, lower heat, cover, and cook for 10 to 15 minutes, stirring once or twice. Serve hot and enjoy. Note: Roasted and peeled peppers are not only more flavorful, but much more digestible.
Nutritional Information Per Serving:
Calories: 145
Fat: 7 grams
Sodium: 246 miligrams
Carbohydrates: 17 grams
Diabetic Exchanges
1 Starch; 1/2 Vegetable; 1 Fat
Source: Enduring Harvests: A Treasury of Native American Foods For Every Season