Pan-Toasted Sweet Corn with Wilted Chard and Black Beans

Pan-Toasted Sweet Corn with Wilted Chard and Black Beans

Serves 6

Toasting fresh corn kernels in a dry pan makes them a sweet and nutty garnish for this healthful summer recipe. Add a side of quinoa and a salad of sliced tomatoes and basil to make it a complete meal.

Ingredients: 
  • Kernels from 2 ears sweet corn (about 1 1/2 cups)
  • 1 bunch red or green chard, stems amd leaves thinly sliced and reserved separately
  • 1/3 cup low-sodium vegetable broth, plus more as needed
  • 4 cloves garlic, sliced
  • 1/4 teaspoon crushed red chile pepper
  • 1 (15-ounce) can no-salt-added black beans, rinsed and drained
  • 1 tablespoon sherry vinegar
  • 1/4 cup raw green pumpkin seeds (pepitas)
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Method: 

Heat a large heavy skillet over medium-high heat until very hot. Add corn kernels and cook, shaking the pan and stirring, until the kernels brown, about 5 minutes. Remove corn from the skillet and set aside.

Rinse the pan to remove any browned corn from the bottom. Return the skillet to medium heat and add broth, garlic and pepper flakes. Add chard stems and simmer until just tender, about 2 minutes. Add chard leaves and stir until they begin to wilt and all fit in the skillet. Cover and cook until chard is very tender, about 5 minutes; add more broth a tablespoon at a time if the chard gets dry. Uncover the skillet and stir in beans, vinegar and pumpkin seeds. Cook for 2 more minutes. Transfer the chard mixture to a platter and sprinkle with the toasted corn.

Nutritional Info: 
Per Serving:150 calories (40 from fat), 4.5g total fat, 0g saturated fat, 0mg cholesterol, 140mg sodium, 22g carbohydrate (6g dietary fiber, 2g sugar), 8g protein
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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