Before fresh corn makes it’s exit, many of you are feverishly shucking and freezing it to savor that freshness throughout the year!  While we all know nothing is yummier than corn on the cob with a little butter and salt, there are lots of other healthy ways to enjoy this season’s harvest!!  Corn is fresh from the field right now and in abundance at your local Farmer’s Markets.   

Is corn 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!

Corn Maque Choux (Mock Shoe)

(This is a corn based side dish that is very popular in Louisiana cooking)

1 cup diced red bell pepper

4 cups fresh corn kernels (about 8 ears)

2 cloves garlic, sliced or minced

¾ teaspoon salt, more to taste

½ teaspoon freshly ground black pepper

In a large skillet, cook bacon over medium high heat until crisp.  .Remove using a slotted spoon, and let drain so paper towels, reserving 2 tablespoons drippings in a skillet.   

Add butter to drippings, and heat over medium heat until butter is melted.  Add bell pepper, onion, and celery, cook, stirring occasionally for 4-5 minutes.  Add corn and garlic, and cook, stirring frequently, until vegetables are tender, 5-6 minutes.  Add cream, salt and black pepper, and cayenne, and cook, stirring frequently, until cream has reduced slightly, 3-4 minutes.   

Crumble bacon and stir into corn mixture.  Season to taste with salt and pepper. 

 Healthier Corn and Crab Chowder

2 cups fat free half and half

Place a large soup pot over high heat and add poblano pepper, cook, turning occasionally, until the skin begins to blacken and blister, about 5 minutes.  Remove the pepper and chop.   

Reduce heat to medium and melt the butter.  Add the onions and cook until they begin to soften.  Add the celery, red pepper, potatoes, old bay, cayenne, and flour.   

Stir to coat the vegetables with the spices.  Cook for about 5 minutes or until the potatoes begin to soften, stirring occasionally.  Add the sherry and scrape up any bits of vegetables that may have stuck to the bottom of the pot.  Add the fish stock and bring to a boil, once boiling reduce to a simmer.  Simmer for 10 minutes, or until the vegetables are soft and cooked through.  Add the crab, corn, and half and half.  Heat through.  Stir in lemon.  Garnish with green onions, and additional old bay if desired.   

Serves 10, each serving contains; Calories 175, Fat 3 g, Protein 13 g, Fiber 3 g.

4 cups corn kernels, canned or fresh (about 5 large ears fresh)

1/4 cup chopped fresh cilantro leaves

1/4 cup diced red bell peppers

2 tablespoons mayonnaise made with olive oil

Mix all ingredients together in a mixing bowl until well combined. Taste and season with salt and pepper as desired. 

5 cups skinless boneless chicken breasts, chopped

2 cans fat free less sodium chicken broth

1 28 ounce can tomatoes, drained and chopped

1 finely chopped pickled jalapeno pepper

4 corn tortillas cut into triangles

Low fat sour cream for topping

Add oil, onion, and celery to a heated pan, sauté for 5 minutes, until tender.  Add garlic, sauté 2 minutes.  Stir in water and broth, scraping pan to loosened brown bits.  Stir in chicken, corn and next 5 ingredients (chili powder through jalapeno pepper).  Bring to a boil, reduce heat and simmer 45 minutes.   

Stir in tortillas.  Top with sour cream and cilantro sprigs, if desired.   

Serves 5, each serving contains; Calories 394, Fat 10 g, Protein 32 g, Carbohydrates 44 g, Sodium 973 mg, Cholesterol 93 mg, Fiber 9 g.

3 cups chopped seeded tomato, about 3 medium

¼ cup canned black beans, rinsed and drained

½ teaspoon freshly ground black pepper

Combine all ingredients in a large bowl. Cover and chill for two hours.  Serve with chips.   

Serves 4, each serving contains; Calories 15, Fat 0.2 g, Protein 0 g, Carbohydrates 3 g, Sodium 83 mg, Cholesterol 0 mg, Fiber 1 g.

Tex Mex Pasta with Cheese and Corn

1 ¾ cups fresh Pico de Gallo

1 ½ cups shredded Mexican cheese blend

Sliced green onions, chopped cilantro, diced tomatoes, sour cream, optional toppings 

Heat oil in a large skillet over medium heat. Add beef and onion; cook, stirring, until the beef is just cooked through, 5 to 7 minutes. Stir in garlic, chili powder, cumin, oregano, salt and pepper. Cook for 1 minute. Add water, Pico de Gallo, pasta and corn. Bring to a boil, then reduce heat to maintain a simmer. Cover and cook, stirring once or twice, until the pasta is tender and most of the liquid has been absorbed, 13 to 15 minutes. 

Remove from heat and sprinkle cheese over the mixture; stir until melted. Top each serving with scallions, cilantro, tomatoes and/or sour cream, if desired. 

Serves 6, each serving contains; Calories 467, Fat 8 g, Protein 29 g, Carbohydrates 47 g, Sodium 698 mg, Cholesterol 76 mg, Fiber 8 g.

Tammy Kelly, Ed. D N.C. Cooperative Extension, Lenoir County Extension Director (252) 527-2191 tammy_kelly@ncsu.edu

Tammy Kelly, Ed. D N.C. Cooperative Extension, Lenoir County Extension Director (252) 527-2191 tammy_kelly@ncsu.edu

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