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Healthy Recipes: All About Corn

Dietitian Anna Busenburg demonstrates two easy recipes to prepare sweet corn on WLFI Newschannel TV18.

Zucchini and Corn and Cilantro Salad

Ingredients

  • 1 tsp olive oil
  • 3 ½ cups cubed zucchini (about 1 pound)
  • 1 cup fresh or frozen whole-kernel corn
  • 1 Tbsp chopped fresh cilantro
  • 1 tsp fresh lime juice
  • ¼ tsp salt
  • 1/8 tsp ground black pepper

Directions

Yields 4 servings (serving is ¾ cup)

  1. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini and corn; cook, stirring occasionally.
  2. Cook for 7-8 minutes or until zucchini is crisp-tender.
  3. Remove from heat, and stir in cilantro and remaining ingredients.
  4. Let cool and serve at room temperature or cold.

Nutrition Information

Per serving: 62 calories, 1.6g fat, 2.6g protein, 12g carbohydrate, 2.4g fiber, 152mg sodium


Chipotle Flavored Butter

Ingredients

  • ½ cup butter, softened (1 stick)
  • 2-3 chiptole chiles (canned)
  • 2 tsp adobo sauce

Directions

  1. Puree all in a blender or food processor.
  2. Place the butt on a sheet of plastic wrap and cover.
  3. Roll the butter up and can place in a log shape or leave in air tight container.
  4. Spread on corn and enjoy!

Sweet Corn Ice Cream Recipe 

Ingredients

  • 2 ears of corn
  • 1 cup heavy whipping cream
  • 1 ½ cups milk
  • ½ cup sugar
  • 4 egg yolks
  • ½ tsp vanilla extract

Directions

Makes 8 servings (1 serving is ½ cup)

  1. Set a box grater in a large bowl. Using the large holes, grate corn kernels off the cobs. Discard cobs.
  2. In a medium saucepan over medium heat, combine cream, milk and corn. Bring to a simmer. Meanwhile, in a medium bowl, whisk sugar and egg yolks until pale and thick. When cream mixture reaches a simmer, slowly ladle ½ cup of it into egg mixture, whisking constantly. Repeat with another ½ cup ladleful. Reduce heat to low, whisk warmed egg mixture into saucepan and cook, whisking until mixture thickens a bit, about 5 minutes.
  3. Pour mixture into a medium bowl, stir in vanilla, cover with plastic wrap (letting the wrap sit directly on the mixture's surface) and chill at least 2 hours and up to 1 day.
  4. Freeze in an ice cream maker according to manufacturer's instructions. Serve immediately or transfer to an airtight plastic container and freeze up to overnight.

Nutrition Information

Per serving: 242 calories, 4.7g protein, 16g fat, 23g carbohydrate, 1g fiber, 43mg sodium, 143mg cholesterol

 

Franciscan St. Elizabeth Health - Lafayette East

Nutritional Counseling 
1701 S. Creasy Lane
Lafayette, IN 47905
PH: (765) 502-4219
FX: (765) 502-4245
 
Referral Fax: (765) 423-6064

Our registered dietitians provide nutritional counseling to patients of all ages.