Cajun Corn Maque Choux
This is a delicious, hearty meal that is packed with vegetables & fibre and can be enjoyed as a main dish or as a side.
Ingredients
- 100g (3.5oz) organic bacon/ turkey bacon (artificial preservative-free)
- 2 medium sweet corn cobs, shelled
- 1 large brown onion
- 1 large courgette, cubed
- 1 large red bell pepper, cubed
- 1 cup filtered water
- 1 cube beef stock (gluten-free) or 1 tsp/ 1 stock cube Herbamare organic vegetable stock
- 3 cloves of garlic, minced
- 1 tbsp thyme, finely chopped
- 1 tsp smoked paprika
- 1 tsp cayenne peper
- Salt & pepper to taste
Instructions
1. Fry the bacon & onions on medium heat for 5 minutes, then add the vegetables, garlic, spices, salt & pepper, water, stock cube and herbs and cook for around 15 minutes, reducing the water.
Notes
Try to get meat from an organic butcher that uses natural preservation methods such as salt and smoking the meat, instead of using meat preserved with nitrites. This dish can be served as a main meal or as a side dish.
Approximate micronutrient information per serving based on an adult female:
**Vitamins**
B1 (Thiamine) - 0.4 / 1.1 mg - 34%
B2 (Riboflavin) - 0.3 / 1.1 mg - 29%
B3 (Niacin) - 3.8 / 14.0 mg - 27%
B5 (Pantothenic Acid) - 0.7 / 5.0 mg - 15%
B6 (Pyridoxine) - 0.6 / 1.3 mg - 45%
B12 (Cobalamin) - 0.2 / 2.4 µg - 9%
Folate - 70.0 / 400.0 µg - 17%
Vitamin A - 150.1 / 700.0 µg - 21%
Vitamin C - 84.7 / 75.0 mg - 113%
Vitamin D - 18.2 / 600.0 IU - 3%
Vitamin E - 1.3 / 15.0 mg - 8%
Vitamin K - 6.7 / 90.0 µg - 7%
**Minerals**
Calcium - 38.5 / 1000.0 mg - 4%
Copper - 0.1 / 0.9 mg - 14%
Iron - 1.5 / 18.0 mg - 8%
Magnesium - 51.2 / 320.0 mg - 16%
Manganese - 0.4 / 1.8 mg - 22%
Phosphorus - 188.0 / 700.0 mg - 27%
Potassium - 670.1 / 2600.0 mg - 26%
Selenium - 17.0 / 55.0 µg - 31%
Sodium - 765.6 / 1500.0 mg - 51%
Zinc - 1.9 / 8.0 mg - 23%
Nutrition Information:
Yield: 4 Serving Size: 300g (10.6oz)Amount Per Serving: Calories: 213 kcalTotal Fat: 8.7gNet Carbohydrates: 18.3gFiber: 3.8gProtein: 14.6g
