Ingredients (Serves 1-2)

· 4 slices of whole wheat or multigrain bread

· 1 cup boiled sweet corn kernels

· 1/2 cup grated mozzarella or cheddar cheese

· 1 small onion, finely chopped

· 1 small capsicum (bell pepper), finely chopped (optional)

· 1/4 tsp black pepper

· 1/4 tsp red chili flakes (optional)

· 1/4 tsp salt (adjust to taste)

· 1 tsp butter or olive oil

· 1 tsp mayonnaise or hung curd (optional, for creaminess)

· Fresh coriander leaves for garnish

Method

1. Prepare the Filling:

o In a bowl, mix boiled corn, chopped onion, capsicum, black pepper, chili flakes, salt, and mayonnaise (or curd).

o Add half of the grated cheese to the mixture.

2. Assemble the Sandwich:

o Spread the filling evenly over a slice of bread.

o Top with the remaining cheese.

o Cover with another slice of bread.

3. Grill or Toast:

o Heat a pan or sandwich maker.

o Lightly butter the outer sides of the sandwich.

o Grill or toast until the bread is golden brown and the cheese melts.

4. Serve Hot:

o Cut diagonally and garnish with coriander. Serve with tomato ketchup or green chutney.

Tips

· Use sweet corn fresh or frozen; avoid canned corn with added sugar or salt.

· Add spices like paprika or oregano for extra flavor.

· For a healthier version, skip butter and use olive oil spray.

· cheese can be replaced with low-fat paneer for a protein boost.

Health Benefits

· High in Fiber: corn helps in digestion and maintains gut health.

· Rich in protein & Calcium: cheese supports bone health and muscle function.

· Packed with Vitamins: Onions, capsicum, and corn provide vitamins A, C, and antioxidants.

· Energy Boosting: Whole wheat bread and corn supply slow-release energy, keeping you fuller longer.

· Heart-Friendly: Using olive oil or skipping butter reduces saturated fat intake.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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Balasahana Suresh

03/11/2025 02:52 PM