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Chayotes with Corn And Chiles

 

A spicy and scrumptious dish made with chayotes, anaheim chilies, corn kernels and parmesan cheese.
64

Low Cholesterol, Trans-fat Free
 

Ingredients

½ cup red onion
chopped
1 tablespoon olive oil
2 each chayotes
*
2 each anaheim chilies
or poblano, fresh chiles, charred, peeled, diced
*
1 cup corn
fresh (cut from 2 ears of corn), or frozen
½ teaspoon salt
1 x black pepper
to taste
*
½ cup evaporated milk
¼ cup Parmesan cheese
grated
¼ cup cheddar cheese
sharp grated
½ teaspoon red chile powder
for garnish
*

Directions

In this dish, each vegetable beautifully complements the other. Serve as a vegetarian entree or as an accompaniment to grilled meats.

Sauté the onion in olive oil in a 2-quart saucepan.

Meanwhile, peel the chayotes (chayote has a very thin skin and is easy to peel with a swivel-blade peeler), then cut each in half, scoop out and discard the seed, and dice the flesh. Add to the saucepan, along with the diced chiles, corn, salt, pepper and milk. Cover, and simmer gently for about 15 minutes, or until chayote is tender. Stir in the Parmesan and cook a few seconds until the sauce thickens.

Transfer to a serving bowl and sprinkle with cheddar cheese and chile powder.

Serves 4. Some say not to throw away the seeds from chayotes but eat them instead.

PER SERVING: 205 calories, 70 g protein, 20 g carbohydrate, 11 g fat (5 g saturated), 22 mg cholesterol, 487 mg sodium, 3 g fiber.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 113g (4.0 oz)
Amount per Serving
Calories 14854% of calories from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 4g 19%
Trans Fat 0g
Cholesterol 17mg 6%
Sodium 460mg 19%
Total Carbohydrate 4g 4%
Dietary Fiber 1g 6%
Sugars g
Protein 14g
Vitamin A 4% Vitamin C 8%
Calcium 17% Iron 3%
* based on a 2,000 calorie diet How is this calculated?

 

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