Are You Craving Corn?

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If you are, it’s your lucky day!! Corn is fresh from the field right now and in abundance at your local Farmer’s Markets. Fresh corn on the cop is just like dessert, there is nothing is yummier than corn on the cob with a little butter and salt, but there are lots of other healthy ways to enjoy this season’s harvest!! If you are wondering if corn is healthy? 1 cup of fresh sweet corn kernels (about 1 large ear) has 4 grams of fiber, plus it’s rich in lutein and zeaxanthin, compounds that help keep your eyes healthy as you age. Give some of these healthy, easy corn recipes a try and enjoy!

No-Cook Corn, Tomato and Avocado Salad

Kernels cut from 3 ears of fresh sweet corn (to equal about 2 – 2 1/2 cups)

1 pint of grape or cherry tomatoes, quartered (to equal about 1 1/4 cups)

1 avocado, cut into chunks

1 tablespoon extra-virgin olive oil

1 1/4 teaspoons kosher salt

1 teaspoon lemon juice

1/8 teaspoon black pepper

In a medium-sized bowl, combine corn, tomatoes and avocado.

In a small bowl, combine olive oil, salt, lemon juice and black pepper. Whisk well to combine. Pour dressing over corn mixture and stir gently.

Taste for seasoning. If the flavors aren’t quite vibrant, add just a tiny bit more salt and taste again. With this salad, there is a specific point at which the seasoning is just right and the taste absolutely pops. I have to adjust the salt just slightly every time I make it.

Let sit until serving. Yields 5 cups.

Roasted Mexican Street Corn Salad

6 ears of sweet corn, silks and husks removed

Nonstick cooking spray

1 can (4 ounces) diced green chiles

2 small garlic cloves, minced

1/2 small red onion, finely chopped (about 1/2 cup)

3/4 cup crumbled cotija or feta cheese, divided

1/4 cup coarsely chopped fresh cilantro

3 tablespoons fresh lime juice

2 tablespoons mayonnaise

2 tablespoons sour cream

1/2 teaspoon chili powder

1/8 teaspoon cayenne pepper (or 1/4 teaspoon if you’d like it more spicy)

1/4 teaspoon kosher salt 

Preheat oven to 375 degrees F. Cut corn kernels from cobs. Spray rimmed baking pan with nonstick spray. Spread corn in single layer on prepared pan. Roast 30 to 40 minutes or until golden brown, stirring twice.

Meanwhile in a large bowl, stir together chiles, garlic, onion, 1/2 cup cheese, cilantro, lime juice, mayonnaise, sour cream, chili powder, cayenne and salt.

Let corn cool slightly, then toss with mayonnaise mixture until well combined. Serve sprinkled with remaining 1/4 cup cheese. Serve immediately, or cover and refrigerate for up to 2 days. Can be served cold or at room temperature.

Shrimp and Corn Chowder

3 cups low-sodium chicken broth

3 cups diced red potatoes

1 (16-ounce) package frozen white shoe peg corn, thawed

1 bunch chopped scallions

1/2 pound thawed shrimp, peeled, deveined, and cut into 1/2-inch pieces

1/4 cup heavy cream or sour cream

1 tablespoon fresh lemon juice

In a medium saucepan, boil broth and potatoes 5 minutes. Add corn and white portion of scallion; simmer 8 minutes. Remove 2 cups; puree in a blender. Return to pot; stir in shrimp. Cook until bright pink; stir in cream, lemon juice, and scallion greens. Season with salt and freshly ground black pepper.

Serves 4, each serving contains; Calories 259, Fat 7g, Protein 18g, Carbohydrate 29g, Fiber 6g, Cholesterol 107mg, Sodium 503mg.

Healthy Fresh Corn Salad

4 ears of corn, shucked

1/2 cup small-diced red onion

1 1/2 tablespoons cider vinegar

1 1/2 tablespoons good olive oil

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/2 cup julienned fresh basil leaves

 

In a large pot of boiling salted water, cook the corn for 3 to 5 minutes until the starchiness is just gone. Drain and immerse it in ice water to stop the cooking and to set the color. When the corn is cool, cut the kernels off the cob, cutting close to the cob.

Toss the kernels in a large bowl with the red onions, vinegar, olive oil, salt, and pepper. Just before serving, toss in the fresh basil. Taste for seasonings and serve cold or at room temperature. Serve 5.

Spicy Chicken with Pepper and Cheese

4 poblano chiles, halved and seeded

2 cups chopped cooked chicken breast

1 cup (4 ounces) reduced-fat shredded cheddar cheese

1 cup fresh corn kernels (about 2 ears)

1/2 cup chopped onion

1/2 cup chopped zucchini

1/2 cup chopped red bell pepper

2 tablespoons finely chopped fresh cilantro

1/2 teaspoon kosher salt

1/2 teaspoon ground cumin

1/2 teaspoon paprika

1/2 teaspoon freshly ground black pepper

1/2 teaspoon bottled minced garlic

1/4 cup bottled salsa

Cooking spray

3/4 cup crushed baked tortilla chips, divided

Preheat broiler. Place poblano chile halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 8 minutes or until blackened. Place peppers in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and discard skins.

Reduce oven temperature to 375°.

Combine chicken and next 11 ingredients (through garlic) in a large bowl; stir in salsa, stirring until well combined.

Place poblano peppers, cut sides up, in an 11 x 7-inch baking dish coated with cooking spray; top evenly with 1/4 cup chips. Spoon the chicken mixture evenly over chips; sprinkle with remaining 1/2 cup chips. Lightly coat chips with cooking spray. Bake at 375° for 20 minutes or until cheese melts and casserole is heated through.

Serves 4, each serving contains; Calories 331, Fat 11g, Protein 32g, Carbohydrate 25g,

Fiber 4g, Cholesterol 80mg, Sodium 688mg.

Corn, Tomato and Avocado Salad with Cilantro Vinaigrette

Dressing

1tbsp.olive oil

1tbsp.water

2tbsp.fat free Greek yogurt

¼cupchopped fresh cilantro

2tbsp.chopped fresh mint

2tbsp.white champagne vinegar

1tbsp.fresh limejuice

2tsp.light brown sugar

½tsp.kosher salt

Salad

2 1/2cupsfresh corn kernels cut off about 5 cobs.

1 1/2cupschopped asparagus

1cupchopped tomatoes

½cupfinely chopped red pepper

½cupchopped Avocado

½cupfinely chopped sweet onion

In a blender, puree all ingredients for the dressing. Pour into a large bowl.

Add the salad ingredients. Toss well to fully coat all the ingredients and serve. Yields 10 servings.