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Boiled sweet corn kernels – 60 grams
Finely chopped capsicum – 15 grams
Whole wheat bread – 2 slices
Finely chopped onions – 10 grams
Chopped garlic – 5 grams
Chopped green chilies – 5 grams
Butter – 1 tablespoon
Salt/Black Pepper – As per taste
Start by heating butter in a non-stick pan on a medium flame. Add chopped onions, garlic, and green chilies. Sauté for just a few seconds.
Add the chopped capsicum, boiled sweet corn kernels, a pinch of salt and black pepper into the pan. Mix well and allow it to cook for 2 minutes.
Take a slice of bread and spread the mixture on its surface. Place the other slice over and apply a tablespoon of butter on the top.
Place the sandwich in the griller with a little butter on both of its sides. Cook till both sides are golden brown.
Serve hot with chutney or ketchup.
Calorie 160
Protein 4 grams
Carbs 30 grams
Fat 2 grams
Corn is basically a starchy vegetable which means it provides a good amount of carbohydrates necessary to fuel your morning hours. More importantly, they are complex carbs, meaning they get digested at a slow rate and give you sustained energy for a long duration. Corn is also rich in manganese – A trace mineral necessary for strengthening connective tissues. A medium size cup of corn contains over 10 percent of recommended daily intake of manganese.
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