Article By: Maria Tucker, MPH, RDN, LDN, CDCES
Maria Tucker is a Registered Dietitian and Certified Diabetes Educator with over 20 years of experience assisting patients with diabetes, obesity, and nutrition-related conditions. Maria is also the Founder of MyBiyaya.com, a site dedicated to healthy recipes and kitchen shortcuts.
Summer is the time for fresh produce bought from the local farmer’s market or from a nearby produce stand. Corn is one of the quintessential staples of summer, and it can be a nutritious part of one’s diet. According to the USDA Nutrition Facts, one medium ear of corn contains 77 calories, 1.1 grams fat, 17 grams carbohydrates, 2.4 grams fiber, and 2.9 grams sugar (naturally). Corn provides 243 mg. potassium as well as 10% of the daily value for Vitamin C, 2% for iron, and 8% for magnesium. It is low sodium and does contain 2.9 grams protein as well. Here are a few corn recipes for you to enjoy this summer.
Recipe #1 - Scalloped Corn
- Butter-flavored cooking spray
- 4 tablespoons light butter or margarine
- 4 cups fresh corn kernels (off the cob) OR frozen corn
- 1 1⁄2 cups non-fat plain Greek yogurt
- 1/3 cup egg whites
- 1 tablespoon monk fruit extract or stevia sweetener
- 1⁄2 teaspoon sea salt
- 1/8 teaspoon ground nutmeg
- 1 cup shredded reduced-fat Monterey or pepper Jack cheese
- 12 reduced fat garden herb or roasted garlic herb Triscuits, crushed
- Preheat oven to 325F. Spray 9x13 glass baking dish with cooking spray until fully coated and set aside.
- Whisk together Greek yogurt, eggs, sweetener, sea salt, and ground nutmeg in a small mixing bowl.
- Place corn in a medium bowl and add the Greek yogurt mixture, 3⁄4 cup of the cheese, and 1⁄2 cup of the crushed Triscuits. Combine well and pour into the 9x13 baking dish.
- Bake the casserole for ~30 minutes or until corn mixture starts to bubble.
- Combine the light butter with the 1 cup remaining crushed Triscuits. Sprinkle buttered Triscuits and remaining cheese on top of the casserole. Continue baking for another 25 minutes or until top is golden brown. Makes 16 half-cup servings.
Per 1⁄2 cup serving: 205 calories, 4 grams fat, 119 mg. sodium, 9 grams protein, 34 grams carbohydrates, 3 grams fiber, 1 gram total sugar, 0 added sugar
Recipe #2 - Easy Air Fried Corn Fritters
- 3 cups fresh corn kernels (~3 large ears of corn)
- 1⁄4 cup egg whites
- 1 cup + 4 tablespoons whole wheat flour
- 2 tablespoons fresh cilantro, chopped
- 1⁄4 teaspoon Kosher salt
- 1⁄4 teaspoon ground black pepper
- Dash of sriracha (optional)
- 2 tablespoons olive oil
- Pulse corn kernels in a food processor for about 15 seconds or just until most of the corn is broken. Be careful not to over-process them into creamed corn.
- Place crushed corn into a large bowl, add in egg whites, 1 cup flour, cilantro, salt, black pepper, and sriracha (if using). Mix well.
- Using a cookie dough scoop or tablespoon, scoop out 12 corn fritter balls. Roll each corn fritter in remaining 4 tablespoons flour and flatten into disks.
- Brush the corn fritters with olive oil. Place in air fryer and air fry until golden brown, cooked through, and crispy on the outside.
- Serve hot with salsa and lime wedges. Makes 12 servings.
Per 1⁄2 cup serving: 216 calories, 4.5 grams fat, 52 mg. sodium, 5.9 grams protein, 40 grams carbohydrates, 5 gram fiber, 0.4 gram total sugar, 0 added sugar
Recipe #3 - Grilled Fresh Corn Salad
- 6 large ears of corn, in the husk
- 1⁄2 cup fresh basil, sliced into thin strips
- 1⁄4 cup reduced fat feta cheese
Salad Dressing Ingredients:
- 1 small sweet or red onion, diced
- 3 tablespoons cider vinegar
- 3 tablespoons olive oil
- 1⁄2 teaspoon kosher salt
- 1⁄2 teaspoon ground black pepper
- Soak ear of corn in water for 15 minutes before grilling. Grill corn in husk until fully cooked, about 20 minutes, flipping them half-way through. Set ears of corn aside until cool enough to handle by hand.
- Once corn ears are cooled down, cut corn kernels off the cob into a large mixing bowl. Add in basil strips.
- Prepare salad dressing. In a small bowl, mix together salad dressing ingredients and toss into the bowl of corn.
- Sprinkle feta cheese on top. Serve warm or cooled down to room temperature. Makes 16 half-cup servings.
Per 1⁄2 cup serving: 100 calories, 4.6 grams fat (mostly unsaturated), 112 mg. sodium, 3 grams protein, 14 grams carbohydrates, 2.5 grams fiber, 2.5 grams sugar, 0 added sugar
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.