Corn and Tomato Stew

Gluten Free
Health score
1%
Corn and Tomato Stew
30 min.
6
196kcal

Suggestions

This corn and tomato stew is a delightful dish that brings together a burst of flavors and textures. It's a gluten-free recipe that's perfect for those with dietary restrictions, and it's ready in just 30 minutes, making it an excellent choice for a quick and satisfying meal. With only 196 calories per serving, it's a healthy option that doesn't compromise on taste. The recipe serves 6 people, making it ideal for a small gathering or meal prep for the week.
The stew is a delightful blend of ingredients, starting with a base of butter, shallots, and bacon, which adds a rich and savory depth. White wine is used to deglaze the pan, creating a flavorful foundation. Garlic, jalapeño, and chipotle chiles bring a spicy kick, while chicken stock and corn cobs infuse the stew with a hearty, comforting flavor. Fresh corn kernels and grape tomatoes add a delightful sweetness and texture, while cilantro and lime juice provide a refreshing finish.
This recipe is versatile and can be enjoyed as a soup, antipasti, starter, or even a snack. The combination of protein, fat, and carbs makes it a well-rounded and satisfying dish. Whether you're looking for a cozy meal on a chilly day or a flavorful appetizer to share with friends, this corn and tomato stew is sure to impress and satisfy your taste buds.

Ingredients

  • tablespoons butter 
  • large shallots coarsely chopped
  • slices bacon 
  • 0.5 cup wine (such as Pinot Grigio)
  • cloves garlic chopped
  • large jalapeno finely chopped
  •  chipotle sauce finely chopped
  • cups chicken broth reduced-sodium
  •  ears corn fresh
  • 0.5 cup grape tomatoes halved
  • 0.3 cup cilantro leaves fresh finely chopped
  • tablespoon juice of lime fresh
  • serving pepper black freshly ground
  • serving cilantro leaves fresh for garnish

Equipment

  • bowl
  • dutch oven

Directions

  1. In 4-quart Dutch oven, melt 2 tablespoons of the butter over medium-high heat.
  2. Add shallot and bacon; cook until bacon is thoroughly cooked.
  3. Add wine; heat to boiling and cook until reduced by half.
  4. Add garlic and both chiles; cook 1 minute, stirring frequently.
  5. Add chicken stock and corn cobs; cook about 10 minutes or until liquid is reduced by half.
  6. Remove and discard corn cobs.
  7. Add corn kernels; simmer over medium heat, stirring frequently. Stir in remaining tablespoon butter.
  8. Add tomatoes, chopped cilantro and lime juice; stir gently. Season to taste with salt and pepper.
  9. Serve stew in bowls, garnished with cilantro leaves.

Nutrition Facts

Calories196kcal
Protein12.88%
Fat54.02%
Carbs33.1%

Properties

Glycemic Index
46
Glycemic Load
0.47
Inflammation Score
-5
Nutrition Score
6.390869660222%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.09mg
Luteolin
0.03mg
Kaempferol
0.02mg
Myricetin
0.04mg
Quercetin
0.59mg

Nutrients percent of daily need

Calories:195.67kcal
9.78%
Fat:11.66g
17.94%
Saturated Fat:5.49g
34.32%
Carbohydrates:16.08g
5.36%
Net Carbohydrates:14.13g
5.14%
Sugar:5.21g
5.79%
Cholesterol:22.31mg
7.44%
Sodium:165.05mg
7.18%
Alcohol:2.1g
100%
Alcohol %:1.11%
100%
Protein:6.26g
12.51%
Vitamin B3:3.26mg
16.29%
Vitamin C:10.28mg
12.47%
Phosphorus:115.41mg
11.54%
Potassium:348.79mg
9.97%
Vitamin A:467.54IU
9.35%
Vitamin B1:0.14mg
9.06%
Manganese:0.16mg
7.91%
Fiber:1.95g
7.78%
Vitamin B6:0.15mg
7.59%
Folate:30.04µg
7.51%
Magnesium:28.21mg
7.05%
Copper:0.12mg
5.81%
Vitamin B5:0.55mg
5.46%
Vitamin B2:0.09mg
5.16%
Selenium:2.92µg
4.18%
Iron:0.74mg
4.1%
Vitamin K:4.3µg
4.1%
Zinc:0.59mg
3.96%
Vitamin B12:0.18µg
3.08%
Vitamin E:0.43mg
2.85%
Calcium:14.81mg
1.48%