Time for Fresh Corn
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There is not substitute for the taste of the first fresh corn!! And it is finally time to enjoy! Corn is a low-cal way to add sweet flavor—and a little crunch—to your summer meals. Try these creative recipes for using your favorite summer veggie as a healthy whole grain staple.
Crab Cakes With Fresh-Corn Salsa
- 1 pound shredded lump crabmeat, drained and shell pieces removed
- 1½ cups fresh whole-grain breadcrumbs, divided
- ¼ cup fat-free mayonnaise
- 3 tablespoons chopped fresh chives, divided
- 2 tablespoons fresh lemon juice
- 2 large egg whites
- ½ teaspoon salt
- ¼ teaspoon ground red pepper
- ¼ teaspoon freshly ground black pepper
- 2 teaspoons canola oil
- 3 ears corn
- 1 cup cherry tomatoes, halved
- 2 tablespoons reduced-fat balsamic vinaigrette or Italian salad dressing
- To make crab cakes, combine crabmeat, 1 cup breadcrumbs, mayonnaise, 2 tablespoons chives, juice, egg whites, salt, and red and black peppers. Mix well and shape to form 8 (½-inch-thick) patties. (Patties may be covered with plastic and refrigerated up to 4 hours before cooking.)
- To make corn salsa, cut corn kernels from cobs; transfer the kernels and any milky juices to a small bowl. Add tomatoes, 1 tablespoon chives, and dressing; mix well.
- Heat oil in a 12-inch nonstick skillet over medium heat until hot. Dip crab cakes lightly in ½ cup breadcrumbs. Add crab cakes to hot skillet; cook 5 minutes per side or until golden. Transfer to plates; top with corn salsa.
Serves 8 appetizer size or 4 main dish sized. Each serving contains Calories 274, Fat 7g, Protein 27g, Carbohydrates 28g, Fiber 4 g, Cholesterol 90mg, Sodium 707mg.
Easy Corn Casserole
- ¼ cup egg substitute
- ¼ cup butter, melted
- 1 (8¾-ounce) can no-salt-added whole-kernel corn, drained
- 1 (8¾-ounce) can no-salt-added cream-style corn
- 1 (8½-ounce) package corn muffin mix
- 1 (8-ounce) carton plain fat-free yogurt
- Cooking spray
- Preheat oven to 350°.
- Combine first 6 ingredients in a medium bowl; stir well. Pour into an 8-inch square baking dish coated with cooking spray. Bake at 350°F for 45 minutes or until set.
Serves 8. Each serving contains Calories 238, Fat 9.2g, Protein 4.9g, Carbohydrate 35.2g, Fiber 1.5g, Cholesterol 16mg, Sodium 327 mg
Tilapia Corn Chowder
- 2 ounces bacon, about 2 slices
- 1 teaspoon canola oil
- 1 stalk celery, diced
- ½ cup onion, chopped
- ½ teaspoon salt
- ½ teaspoon freshly ground pepper
- 4 cups reduced-sodium chicken broth
- 8 ounces potatoes, diced
- 2 cups fresh corn kernels, (about 4 ears)
- 1½ pounds tilapia fillets, cut into bite-size pieces (this recipe can be adapted to use diced clams as well)
- 1 teaspoon finely chopped fresh thyme
- 1 cup half-and-half
- 2 teaspoons lemon juice
- 2 tablespoons chopped fresh chives, (optional)
- Chop bacon and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes. Drain on paper towels.
- Add oil to the pan. Add celery, leek, salt and pepper and cook until the vegetables just begin to soften, about 2 minutes. Add broth, potatoes and corn. Bring to a gentle simmer. Cook until the potatoes are just tender and the corn is cooked through, about 8 minutes. Stir in tilapia and thyme; return to a gentle simmer. Cook until the tilapia is cooked through, about 4 minutes more. Remove from the heat.
- Stir in half-and-half, lemon juice and the reserved bacon. Garnish with chives, if using.
Serves 6. Each serving Calories 288, Fat 10g, Cholesterol 78mg, Carbohydrates 21g, Protein 31g, Fiber 2g, Sodium 453mg.
Bean and Corn Salsa
- 3 cups chopped seeded tomato (about 3 medium)
- ¾ cup chopped sweet onion
- ½ cup chopped tomatillos (about 2 medium)
- ¼ cup canned black beans, rinsed and drained
- ¼ cup fresh corn kernels
- 2 tablespoons finely chopped fresh parsley
- 2 tablespoons fresh lime juice
- ½ teaspoon salt
- ½ teaspoon freshly ground black pepper
- ½ teaspoon hot sauce
- Combine all ingredients in a large bowl; cover and chill at least 2 hours.
Yields 4 cups. Each ¼ cup contains Calories 15, Fat 0.2g, Protein 0.6g, Carbohydrates 3.3g, Fiber 0.8g, Cholesterol 0.0g, Sodium 83g.
Chicken Quesadillas With Roasted Corn
- 1 cup frozen whole-kernel corn
- ¾ cup chunky bottled salsa
- 2 tablespoons minced fresh cilantro
- 2 tablespoons fresh lime juice
- 1 pound skinless, boneless chicken breasts, diced into½-inch pieces
- 1 tablespoon fresh lime juice
- ½ teaspoon chili powder
- ½ teaspoon ground cumin
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- 4 teaspoons olive oil, divided
- 2 garlic cloves, minced
- 4 (8-inch) flour tortillas
- ½ cup grated queso fresco or Monterey Jack cheese
- Heat a 12-inch nonstick skillet over medium-high heat. Add corn; cook 5 minutes, stirring until lightly charred. Remove from heat; wipe skillet clean.
- Combine corn, salsa, cilantro, and 2 tablespoons lime juice in bowl.
- Place chicken in medium bowl. Add 1 tablespoon lime juice, chili powder, cumin, salt, and pepper; stir well and set aside.
- Heat 2 teaspoons oil in skillet over medium heat. Add chicken; cook 5 minutes or until it is heated through, stirring occasionally. Add garlic during last 30 seconds of cooking. Transfer chicken to a plate; wipe skillet clean.
- Wrap tortillas in a paper towel; microwave on HIGH about 15 seconds or until warm. Sprinkle 2 tablespoons cheese over half of each tortilla; top each with chicken and 2 tablespoons salsa. Fold tortillas in half; brush tops with remaining oil; sprinkle with salt, if desired.
- Heat skillet over medium-low heat. Add 2 quesadillas, oiled sides down, pressing to flatten. Cook 1 minute or until lightly browned. Flip; cook 45 seconds and transfer to a cutting board. Repeat procedure with remaining quesadillas. Cut quesadillas into wedges; serve hot with remaining salsa.
Yields 4 servings. Each serving contains Calories 351, Fat 11g, Protein 25g, Carbohydrates 40g, Fiber 4g, Cholesterol 3mg, Sodium 645mg.