In the late summer, when fresh corn straight from the field is at its peak, cooking the kernels cut from the cob gives your meals welcome variety. Out of season, frozen or canned corn kernels may not have that fresh-picked taste, but a few quick cooking techniques make them a flavorful vegetable side dish. Corn kernels are a tasty source of fiber, vitamin C, minerals and a type of antioxidant beneficial to eye health. At about 130 calories per cup, cooked corn is a suitable accompaniment for lean meat, light vegetarian entrees and low-calorie green vegetables for a nutritious, balanced meal.
Sauteed
Step 1
Heat a tablespoon of olive oil in a heavy frying pan over medium high heat.
Step 2
Add 1/2 to 1 cup of diced onion, red bell pepper, or a combination of both, to the oil. Stir the vegetables frequently as they cook for about one minute if you are sauteing fresh corn, or three to four minutes if you are using canned or frozen corn kernels.
Step 3
Place the contents of a can of drained corn kernels, 1 to 2 cups of thawed frozen corn, or 1 to 2 cups of fresh corn kernels into the pan with the vegetables. Continue cooking at medium high for about 4 minutes, stirring repeatedly. Toss in a clove of garlic, finely minced, and heat for another minute or two until the vegetables are sizzling hot and begin to show light golden-brown coloring.
Creamed
Step 1
Spoon 1/2 to 1 cup of corn kernels into a blender. Add 1/2 to 1 cup of low-fat milk and 2 to 3 teaspoons of cornstarch, depending on how thick you like your creamed corn. Blend the mixture together for one to two minutes, until it has a smooth consistency.
Step 2
Pour the blended corn into a heavy cooking pot. Add 1 to 2 cups of whole corn kernels and a pinch of salt.
Step 3
Heat the mixture over medium high heat, stirring constantly to prevent it from sticking on the bottom of the pan as the cornstarch begins to thicken. Remove the pan from the heat after five to six minutes and serve the creamed corn hot in bowls, if it is a thin mixture, or as a side dish if the preparation is thicker.
Roasted
Step 1
Place 1 to 2 cups of corn kernels in a bowl. Drizzle 1 to 2 tablespoons of olive oil over the corn.
Step 2
Sprinkle the kernels with chili powder for a Southwestern-style vegetable dish. Use a teaspoon of dried Italian herbs instead, or a combination of your own favorite blend of herbs and spices for a flavor profile that complements the meal you are preparing. Stir the corn mixture until the kernels are evenly coated with oil and seasonings.
Step 3
Spread the corn kernels in a single layer on a nonstick cookie sheet. Place the pan in the oven and roast at 375 degrees Fahrenheit for three to four minutes. Take the pan out of the oven, stir the kernels around and spread them out again. Return the corn to the oven and roast for another three to four minutes until the corn is lightly browned.
Tips and Warnings
- For a hearty addition to sauteed corn, add small cubes of ham or slices of prosciutto or lean luncheon meat to the frying pan and cook it until crispy before adding the vegetables. To get fresh corn kernels off the cob, grasp the stem end of the ear and hold it at a slant away from your body. Rest the tip of the ear in a large bowl or pan. Cut the kernels with a sharp knife, starting at the stem and cutting toward the tip of the corn ear.
- Always thaw frozen corn kernels and drain the liquid from canned corn before cooking them.
Things You'll Need
- Olive oil
- Frying pan
- Onion
- Bell pepper
- Garlic
- Low-fat milk
- Cornstarch
- Blender
- Cooking pot
- Salt
- Chili powder
- Dried Italian herbs
- Cookie sheet
References
- Harvard Medical School Center for Health and the Global Environment: Sweet Corn
- Mayo Clinic; Recipe: Sauteed Fresh Corn; February 2011
- Eating Well; Creamed Corn; June/July 2006
- "Fitness": Native Maize Salad With Corn and Black Beans
- "Fine Cooking"; How to Get Fresh Corn Kernels Off the Cob; Tasha Prysi; August 2002
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