Okra-and-Corn Maque Choux

Gluten Free
Dairy Free
Health score
4%
Okra-and-Corn Maque Choux
28 min.
8
105kcal

Suggestions


Welcome to a delightful culinary journey with our Okra-and-Corn Maque Choux! This vibrant side dish is not only gluten-free and dairy-free but also brimming with Southern charm and flavor. Picture yourself enjoying the sunshine of Louisiana as you savor this comforting medley of fresh ingredients. With a delightful combination of corn kernels, tender okra, and zesty tomatoes, this recipe showcases the essence of farm-fresh produce at its finest.

The highlight of this dish is the smoky kick from spicy smoked sausage, which elevates the flavor profile and creates an irresistible harmony with the sweetness of the corn and the earthiness of the okra. This vegetarian-friendly meal is perfect for gatherings, providing a hearty side that pairs beautifully with grilled meats or can stand on its own as a light, nutritious dish.

Ready in just 28 minutes, this recipe is perfect for busy weeknights or special occasions alike. Not only is it a feast for the eyes with its bright colors, but it’s also a wholesome addition to your table, packing a delicious punch without the guilt. So gather your ingredients, heat up that frying pan, and get ready to impress your family and friends with this flavorful Okra-and-Corn Maque Choux that they won’t soon forget!

Ingredients

  • cups corn kernels fresh
  •  garlic cloves minced
  • 0.5 cup bell pepper green chopped
  • cup okra fresh sliced
  • servings salt and pepper freshly ground to taste
  • 0.3 pound spicy sausage smoked diced
  • 0.5 cup onion sweet chopped
  • 0.5 lb tomatoes diced peeled seeded

Equipment

  • frying pan

Directions

  1. Saut sausage in a large skillet over medium-high heat 3 minutes or until browned.
  2. Add onion, bell pepper, and garlic, and saut 5 minutes or until tender.
  3. Add corn, okra, and tomato; cook, stirring often, 10 minutes. Season with salt and pepper to taste.
  4. Note: We tested with Conecuh Original Spicy and Hot Smoked Sausage.

Nutrition Facts

Calories105kcal
Protein14.71%
Fat36.41%
Carbs48.88%

Properties

Glycemic Index
13.75
Glycemic Load
0.56
Inflammation Score
-5
Nutrition Score
6.8391304949056%

Flavonoids

Epigallocatechin 3-gallate
0.01mg
Naringenin
0.19mg
Luteolin
0.44mg
Kaempferol
0.15mg
Myricetin
0.16mg
Quercetin
4.46mg

Nutrients percent of daily need

Calories:104.84kcal
5.24%
Fat:4.61g
7.09%
Saturated Fat:1.5g
9.37%
Carbohydrates:13.92g
4.64%
Net Carbohydrates:11.83g
4.3%
Sugar:5.07g
5.63%
Cholesterol:10.06mg
3.35%
Sodium:325.65mg
14.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.19g
8.37%
Vitamin C:18.66mg
22.62%
Manganese:0.26mg
12.83%
Vitamin B1:0.17mg
11.17%
Folate:38.41µg
9.6%
Vitamin A:461.96IU
9.24%
Vitamin B3:1.78mg
8.88%
Potassium:309.41mg
8.84%
Magnesium:34.09mg
8.52%
Phosphorus:83.7mg
8.37%
Fiber:2.09g
8.37%
Vitamin B6:0.17mg
8.37%
Vitamin K:7.05µg
6.71%
Vitamin B5:0.53mg
5.32%
Zinc:0.7mg
4.69%
Vitamin B2:0.07mg
4.25%
Copper:0.08mg
4.12%
Iron:0.65mg
3.61%
Vitamin B12:0.21µg
3.57%
Selenium:2.43µg
3.47%
Calcium:19.57mg
1.96%
Vitamin E:0.26mg
1.75%
Vitamin D:0.16µg
1.04%
Source:My Recipes