Corn-Tomato Sauté for Meatless Monday

This dish features two fresh vegetables that are so plentiful this time of year:

  • Corn has a bad rap for providing few nutritional benefits. In reality, corn provides nearly 10% of the recommended daily value of folate, thiamin, phosphorus, Vitamin C and magnesium, according to the USDA. Magnesium helps regulate blood pressure and heart rate, while folate can help prevent obesity, various cancers (including colon cancer) and heart disease. An important source of fiber, one ear of corn has about the same number of calories as an apple and a quarter of the sugar.
  • Tomatoes are an excellent source of Vitamins A and C. They are rich in lycopene, which gives red fruits and vegetables their color. Lycopene may protect against cancer of the lung, stomach and prostate, according to the American Cancer Society. The organization adds that lycopene may also help to protect against cancer of the cervix, breast, mouth, pancreas, esophagus, colon and rectum.

Corn-Tomato Sauté

4 servings, about 2/3 cup each.


  • 2 tsp., canola oil
  • 1 cup, fresh corn kernels (about 2 ears)
  • 1/2 cup, diced shallots
  • 1 pound, tomatoes (diced)
  • 1 Tbs., chopped fresh tarragon or basil (if unavailable, substitute any fresh herb to taste)
  • 1/4 tsp., salt


Heat oil in a medium skillet over medium heat. Add corn and shallots and cook, stirring occasionally, until lightly browned, about 5 minutes.

Remove from the heat and let stand for 5 minutes.

Stir in tomatoes, herbs and salt.

Recipe–courtesy of the US Department of Health and Human Services/EatingWell.

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