Healthy Chicken and White Bean Soup Recipe

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Corn is a healthy vegetable that boosts the metabolism and helps control hypertension.

Corn not only provides the necessary calories for healthy, daily metabolism, but is also a rich source of vitamins A, B, E, and many minerals. It is high in fiber, phytochemicals and contains antioxidants. Overall, this simple and well-loved food has been proven to protect against a number of chronic diseases, including hypertension.

Researchers have found that corn oil protects against the development of cholesterol, arteries becoming clogged and thereby reduces the risk of various cardiovascular diseases and high blood pressure. Several small-scale studies suggest that the contribution to lowering the risk of cardiovascular problems is part of corn’s overall antioxidant protection. Some other mechanisms for decreased cardio risk may be related to corn’s phytonutrients, which by inhibiting angiotensin-I converting enzymes (ACE), help lower the risk of high blood pressure.

Here is a health recipe that uses corn kernels from 4 large ears of corn.

Sweet peppers and corn pockets

(serves 4)


  • 2.5 cups fresh corn kernels, cut from about 4 large ears of corn
  • 4 red or green bell peppers
  • 1/2 onion, chopped (about 1/4 cup)
  • 2 tablespoons chopped fresh cilantro or parsley
  • 1 green bell pepper, chopped
  • 3 egg whites
  • 1 tablespoon olive oil
  • 1/8 teaspoon chili powder
  • 1/2 cup fat-free milk
  • 1/2 cup water


Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray. Cut tops off the bell peppers and remove seeds. Place in prepared baking dish and set aside. Heat olive oil over medium heat in a medium-sized skillet. Add onion, chopped green pepper and corn. Sauté for about 5 minutes until vegetables are tender. Stir in chili powder and cilantro (or parsley). Reduce heat to low. Whisk egg whites and milk in a small bowl. Add to corn mixture and stir. Raise heat and continue stirring for about 5 minutes till egg whites begin to set. Mixture should be moist, not dry. Spoon 1/4 of corn mixture into each pepper. Add water to bottom of the baking dish. Cover peppers loosely with aluminum foil. Bake for about 15 minutes till peppers are tender. Ready to serve and enjoy.


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