Maque Choux

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
5%
Maque Choux
30 min.
6
157kcal

Suggestions


Welcome to a delightful culinary adventure with Maque Choux, a vibrant and flavorful side dish that embodies the essence of Southern comfort food. This dish is not only a feast for the eyes, with its beautiful medley of colors, but also a celebration of fresh, wholesome ingredients. Perfectly suited for vegetarians, vegans, and those seeking gluten-free or dairy-free options, Maque Choux is a versatile addition to any meal.

Inspired by the rich culinary traditions of Louisiana, this dish features sweet corn, which is the star of the show. Paired with a symphony of vegetables including bell peppers, onions, and tomatoes, it brings a wonderful depth of flavor and nutrition to your table. The Creole seasoning adds a hint of spice that transforms the freshness of the ingredients into a savory masterpiece.

Ready in just 30 minutes, Maque Choux is perfect for busy weeknights or as a standout dish at gatherings with friends and family. With only 157 calories per serving, you can indulge in its deliciousness guilt-free. So, roll up your sleeves and immerse yourself in the delightful process of crafting this regional favorite—your taste buds will thank you!

Ingredients

  • tablespoons canola oil 
  • teaspoons creole seasoning 
  • cups corn kernels fresh ( 8 ears)
  •  garlic clove minced
  •  bell pepper green chopped
  •  jalapeno minced
  • medium size onion sweet chopped
  •  tomatoes chopped

Equipment

  • dutch oven

Directions

  1. Saut onion, bell pepper, garlic, and jalapeo pepper in hot oil in a Dutch oven over medium-high heat 10 minutes or until tender. Stir in corn, tomatoes, and seasoning; reduce heat to low. Cover and cook 10 minutes, stirring occasionally.

Nutrition Facts

Calories157kcal
Protein9.74%
Fat32.15%
Carbs58.11%

Properties

Glycemic Index
23.67
Glycemic Load
0.61
Inflammation Score
-8
Nutrition Score
10.036086968754%

Flavonoids

Epigallocatechin 3-gallate
0.04mg
Naringenin
0.28mg
Luteolin
0.97mg
Kaempferol
0.68mg
Myricetin
0.69mg
Quercetin
8.81mg

Nutrients percent of daily need

Calories:156.93kcal
7.85%
Fat:6.26g
9.63%
Saturated Fat:0.7g
4.41%
Carbohydrates:25.45g
8.48%
Net Carbohydrates:21.94g
7.98%
Sugar:10.55g
11.72%
Cholesterol:0mg
0%
Sodium:21.91mg
0.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.27g
8.53%
Vitamin C:34.22mg
41.48%
Vitamin A:898.83IU
17.98%
Folate:62.77µg
15.69%
Manganese:0.29mg
14.72%
Fiber:3.52g
14.06%
Potassium:479.75mg
13.71%
Vitamin B6:0.27mg
13.56%
Vitamin B1:0.2mg
13.54%
Magnesium:48.71mg
12.18%
Phosphorus:118.06mg
11.81%
Vitamin B3:2.21mg
11.07%
Vitamin E:1.47mg
9.82%
Vitamin K:9.47µg
9.01%
Vitamin B5:0.81mg
8.14%
Copper:0.13mg
6.27%
Vitamin B2:0.09mg
5.05%
Iron:0.89mg
4.95%
Zinc:0.64mg
4.25%
Calcium:21.22mg
2.12%
Selenium:0.99µg
1.42%
Source:My Recipes