Clever on the cob recipes
If you think corn is an empty carb, lend us your ear. The sweet, crunchy kernels are a good source of cholesterol-lowering fiber, which also aids digestion and they’re higher in antioxidants than fellow grains like oats, wheat and rice. Play the field with these out-of-theordinary ideas.
Grilled corn with fish sauce and scallions
Active Time: 20 minutes Total Time: 30 minutes
Dry-heat cooking methods preserve more of the grain’s vitamins than boiling or steaming, says Cordialis Msora-Kasago, a registered dietitian in Menifee, California.
Heat a grill to medium-high. Grill 6 shucked ears of corn, turning occasionally, until tender and charred in places, about 10 minutes. Stir together 2 tablespoons melted unsalted butter; 2 tablespoons extra-virgin olive oil; 1 tablespoon each sambal oelek, fish sauce and lime juice; and 2 tablespoons chopped scallion. Brush over corn; serve with lime wedges.
Creamy corn and onion dip
Active Time: 25 minutes Total Time: 45 minutes
Greek yogurt brings richness and 7 grams of protein to this twist on a classic.
Heat 2 tablespoons extra-virgin olive oil in a large sauté pan over medium. Cook 2 onions, finely chopped, with a pinch of kosher salt, stirring, until onions caramelize, about 20 minutes. Add 2 cups fresh corn kernels (from 2 ears) and 2 tablespoons water. Cover and cook, stirring occasionally, until corn is tender, 5 minutes. Add 1 garlic clove, minced; cook, stirring, 1 minute. Remove from heat and let cool. Reserve 2 tablespoons corn mixture; transfer the rest to a bowl. Stir in 1 tablespoon Worcestershire sauce and 1 1/2 cups Greek yogurt; season to taste. Garnish with remaining corn mixture. Refrigerate leftovers in an airtight container up to 3 days.
Summer vegetable stock
Active Time: 15 minutes
Total Time: 1 hour
Makes: 2 quarts
Add this staple to light soups like gazpacho, chowder and minestrone for subtle sweetness.
Combine 4 stripped corncobs; 1 small onion, quartered; 1 carrot, cut into thirds; and 1 celery stalk, cut into thirds, in a saucepan. Cover with 8 cups water; simmer 45 minutes. Strain; discard solids. Season to taste. Stock can be refrigerated in an airtight container 1 week or frozen 2 months.
Sweet corn-brown rice risotto
Active Time: 30 minutes Total Time: 1 hour, 35 minutes Serves: 4
Olive oil gives this dish omega fatty acids.
Simmer 4 cups summer vegetable stock (see additional recipe) and 2 cups water in a saucepan. Heat 2 tablespoons extra-virgin olive oil in a medium pot. Add 1 onion, finely chopped; cook, stirring, until soft, 6 to 8 minutes. Add 1 cup short-grain brown rice; cook, stirring, until toasted, 1 minute. Add 1/2 cup dry white wine; cook, stirring, until evaporated, about 2 minutes. Add 2 cups stock mixture; simmer, stirring, 20 minutes. Add more stock mixture, 1/2 cup at a time, stirring until rice is tender, 35 to 40 minutes. Stir in 2 cups fresh corn kernels (from 2 cobs); cook until tender, 5 minutes, adding more stock as needed. Season to taste. Remove from heat; stir in 1/2 cup grated Parmigiano-Reggiano and 1 cup fresh basil leaves, thinly sliced. Garnish with more basil and serve.
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This whole grain contains a starch that feeds healthy bacteria in your gut, says Menifee, Calif. registered dietitian Cordialis Msora-Kasago.