Recipes · American · Side Dishes
Maque Choux
One serving has 305 kcal and 7 g protein, and at least a fifth of a woman's daily need of vitamin C (59%), phosphorus (28%), pantothenic acid (27%), thiamin (26%), pyridoxine (25%) and manganese (24%). Ready in 27 minutes.
- Preparation: 10 min
- Cooking: 17 min
- Makes: 1 serving (300 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 150 g Corn, sweet, raw
- 30 g Bell pepper, green, raw
- 30 g Onions, raw
- 40 g Tomatoes, raw
- 12 g Butter, unsalted
- 30 g Cream, light
- 2 g Garlic, raw
- 0.2 g Cayenne pepper
- 0.3 g Salt
- 0.2 g Black pepper
- 5 g Scallions, raw
Method
- Melt the butter in a skillet, add the onion and bell pepper, and cook until softened, about 4 minutes.
- Add the corn kernels and garlic and cook, stirring occasionally, for 8-10 minutes until the corn is tender and lightly caramelized in spots.
- Stir in the diced tomatoes and cook 2 minutes more.
- Pour in the cream, season with the cayenne, salt and pepper, and simmer for 2-3 minutes until slightly thickened.
- Scatter with the scallions and serve hot as a side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 305 kcal | 14% |
| Carbohydrates | 36.2 g | |
| Water | 237 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 7.1 g | 15% |
| Tryptophan | 0.07 g | |
| Threonine | 0.27 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.65 g | |
| Lysine | 0.3 g | |
| Methionine | 0.13 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.32 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.37 g | |
| Histidine | 0.17 g | |
| Fat | 17.7 g | |
| Monounsaturated | 4.8 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 9.7 g | |
| Trans-Fats | 0.19 g | |
| Cholesterol | 43.5 mg | |
| Calcium | 55.5 mg | 6% |
| Copper | 0.16 mg | 18% |
| Iron | 1.2 mg | 7% |
| Magnesium | 71 mg | 23% |
| Manganese | 0.44 mg | 24% |
| Phosphorus | 194 mg | 28% |
| Potassium | 668 mg | 14% |
| Selenium | 2.9 µg | 5% |
| Sodium | 167 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 27% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 82.2 µg | 21% |
| Cobalamin (vitamin B12) | 0.06 µg | 3% |
| Choline | 49 mg | 12% |
| Vitamin A | 161 µg | 23% |
| Vitamin C | 44 mg | 59% |
| Vitamin D (D2 + D3) | 13.2 IU | 2% |
| Vitamin E | 0.84 mg | 6% |
| Vitamin K | 18.2 µg | 20% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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