Corn is a nutritious ,delicious , and heart healthy vegetable when prepared with little or no fat.

Makes: 2 servings

Ingredients:

• 3 egg whites, lightly beaten

• 1/4 cups. all-purpose flour

• 1/4 tsp. salt

• pepper to taste

• 2cups. fresh uncooked corn

• 1/3 cups .spring onion or scallions, chopped

• 1/3cups. red bell pepper , diced (capsicum will also do)

• cooking oil

• 5 tablespoons . fat -free sour cream

• 5 tablespoons . salsa or Tabasco sauce.
  

Method:

• In a large bowl , combine egg whites ,flour salt and pepper.
• Add the corn ,spring onions / scallions, and red pepper ,and stir
• Heat a lightly oiled nonstick pan over medium heat.
• Spoon about 2T. of the corn mixture into the pan to make a 3-inch    corn cake.
• Cook two to 3 minutes on each side until lightly golden .
• Serve  with whipped , fat -free sour cream and salsa.
  Garnish with a sprig of coriander.
  

Nutritional Information:

• 117 kcal

• fat -0.6 gms

• potassium -222 mg.

The corn provides a good amount of eye protecting lutein.