Low Sodium Recipe
A tasty healthful corn salad with green and red bell peppers, chili pepper, onion, brown sugar and oregano.
10 ounces frozen corn
1 red bell pepper, seeded and cut into thin 1 inch strips
1 small green bell pepper, seeded and cut into thin 1 inch strips
1 green chile pepper, seeded and finely chopped
1/2 red onion, chopped
2 tablespoons red wine vinegar
1-1/2 teaspoon brown sugar
1 tablespoon olive oil
1/2 teaspoon oregano, or 1 teaspoon fresh, chopped
Place corn in a steamer basket over boiling water. Cover saucepan and steam 4-5 minutes, or until tender. Transfer corn to a bowl. Add peppers and onion. Combine remaining ingredients and salt and pepper to taste in a jar with a tight-fitting lid. Shake vigorously. Pour over corn mixture and toss.
For chicken vegetable soup, stir in 2 cups diced cooked chicken breast in with the milk-flour mixture.
Recipe makes 4 servings
Calories: 113; Total Fat: 3.8g; Cholesterol: 0; Protein: 2.7g; Carbohydrates: 20.5g; Fiber: 3g; Sugar: 5.7g; Sodium: 6mg
27 percent calories from fat
Food exchanges: Vegetable: 0.9, Bread: 1.0, Fat: 0.7, Sugar: 0.1