Esquites (Fried Corn)

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  • 2 teaspoons canola oil
  • 1 cup diced onion
  • 1 cup diced green bell pepper
  • 1 cup frozen corn kernels or 1 cup fresh corn kernels
  • Several drops hot pepper sauce
  • Salt and freshly ground pepper


  1. Heat oil in a nonstick skillet over medium-high heat. Sauté onion, green pepper and corn 5 to 6 minutes.
  2. Add hot pepper sauce, salt and pepper to taste.

Makes 2 servings.

Per serving: 153 calories (33 percent from fat), 5.6 g fat (0.6 g saturated, 3.1 g monounsaturated), 0 cholesterol, 4 g protein, 25.6 g carbohydrates, 4.7 g fiber, 24 mg sodium

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