10 Delicious and Healthy Corn Recipes to Try This Summer
Introduction
Corn is a versatile, nutritious grain that can be found in a variety of dishes. While it has been traditionally associated with warm, comforting meals during colder months, summer is an ideal time to explore its potential as a key ingredient in both sweet and savory recipes. In this article, we will present ten delicious corn-based dishes that are not only scrumptious but also promote overall wellness.
1. Roasted Corn and Tomato Salad
Roasted Corn and Tomato Salad
This vibrant salad combines the flavors of roasted sweetcorn, juicy tomatoes, and fresh basil to create a delightful summer dish that is both delicious and healthy. The recipe requires:
Ingredients:
– 4 ears of corn
– 1 cup cherry tomatoes, halved
– 2 cups arugula or any leafy greens
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– 1 tablespoon balsamic vinegar
– Salt and pepper to taste
– Fresh basil leaves for garnish
Directions:
1. Preheat the oven to 200°C (400°F).
2. Shuck the corn, removing the husks and silk, and place it on a baking tray. Roast in the oven until kernels are slightly charred and tender, approximately 15-20 minutes. Let them cool.
3. Cut the corn kernels off the cob using a sharp knife. Combine with cherry tomatoes and arugula in a large bowl.
4. In a small jar or container, whisk together olive oil, balsamic vinegar, salt, and pepper. Pour this mixture over the salad ingredients and toss well to evenly coat.
5. Add feta cheese (optional) and garnish with basil leaves before serving.
2. Grilled Corn on the Cob with Garlic Herb Butter
Grilled Corn on the Cob with Garlic Herb Butter
Freshly grilled corn takes advantage of summer’s barbecue season while maintaining its natural sweetness and rich texture. The recipe requires:
Ingredients:
– 4 ears of corn, husks removed but still on the cob
– 1 stick of unsalted butter, softened
– 2 garlic cloves, minced
– 1 teaspoon fresh thyme leaves or parsley
– 1/2 teaspoon dried oregano
– Salt and pepper to taste
Directions:
1. Preheat the grill to medium-high heat.
2. In a small bowl, mix together softened butter with minced garlic, thyme leaves or parsley, oregano, salt, and pepper until well combined. Set aside.
3. Brush the corn cobs evenly with the herb butter mixture, focusing on the tips of the kernels.
4. Place the buttered corn cobs directly onto the grill rack. Cook for approximately 10-15 minutes, turning frequently to ensure even cooking and browning. Remove from the grill once the husks are charred and the corn is tender when poked with a fork.
5. Serve hot, allowing guests to peel back the husk and enjoy the flavorful corn on its own or with additional herb butter.
3. Corn Fritters with Lime Yogurt Dressing
Corn Fritters with Lime Yogurt Dressing
These crispy, golden fritters are perfect for a summer snack or appetizer. The recipe requires:
Ingredients (Fritters):
– 1 cup all-purpose flour
– 1/2 cup yellow cornmeal
– 1 teaspoon baking powder
– 1/4 teaspoon salt
– 1 cup fresh corn kernels, removed from the cob
– 1/2 cup buttermilk or milk
– 2 tablespoons melted butter
– Canola oil for frying
Ingredients (Lime Yogurt Dressing):
– 1 cup plain Greek yogurt
– 1 teaspoon freshly squeezed lime juice
– 1/4 teaspoon grated lime zest
– Salt and pepper to taste
Directions:
1. In a large bowl, combine flour, cornmeal, baking powder, and salt. Mix well. Add corn kernels and mix until evenly distributed.
2. In a separate bowl, whisk together buttermilk or milk and melted butter. Combine the wet ingredients with the dry ingredients and stir just enough to form a smooth batter.
3. Heat canola oil in a large skillet over medium-high heat. Drop tablespoonfuls of the corn batter into the hot oil, frying until golden brown on both sides. Remove from the pan and drain on paper towels. Repeat with remaining batter until all is used up.
4. To make the lime yogurt dressing, whisk together Greek yogurt, lime juice, grated lime zest, salt, and pepper in a small bowl. Serve fritters hot alongside the dressing for dipping.
4. Corn Risotto with Mushrooms and Peas
Corn Risotto with Mushrooms and Peas
This flavorful risotto combines sweet corn, earthy mushrooms, and vibrant peas in a creamy, rich dish that is perfect for a summertime meal. The recipe requires:
Ingredients:
– 1/2 cup unsalted butter
– 1 cup finely chopped onion
– 1 cup finely chopped celery
– 3 cups Arborio rice (risotto rice)
– 1 cup white wine or chicken stock
– 8 cups vegetable or chicken stock
– 4 cups corn kernels (fresh, frozen, or canned)
– 2 cups sliced mushrooms of choice (crimini, button, etc.)
– 1 1/2 cups fresh or frozen peas
– 1 cup Parmesan cheese, grated (plus extra for serving)
– Salt and pepper to taste
– Fresh parsley leaves for garnish
Directions:
1. In a large pot or Dutch oven, melt 1/4 cup of butter over medium heat. Add onion and celery and cook until softened, approximately 3-5 minutes. Stir in Arborio rice to coat evenly with the vegetables and melted butter.
2. Pour white wine (or chicken stock) into the pot and simmer until absorbed by the rice, stirring frequently. Continue adding hot vegetable or chicken stock 1 cup at a time, allowing each addition to be fully absorbed before adding more liquid. This will take approximately 30-45 minutes.
3. While the risotto is cooking, heat another pan over medium heat and melt 1/4 cup of butter. Add sliced mushrooms, seasoning with salt and pepper, and sauté until tender and browned. Set aside.
4. When the rice has reached the desired creaminess (should be al dente), stir in corn kernels, cooked mushrooms, peas, Parmesan cheese, and remaining butter. Cook for an additional 5-10 minutes or until heated through. Season with salt and pepper to taste.
5. Serve hot with extra grated Parmesan cheese and garnish with fresh parsley leaves.
5. Corn Quesadillas with Black Beans and Avocado Salsa
Corn Quesadillas with Black Beans and Avocado Salsa
This recipe transforms traditional quesadillas into a healthy, flavorful summer treat by incorporating fresh corn, black beans, and an easy-to-make avocado salsa. The recipe requires:
Ingredients (Quesadillas):
– 8 whole wheat tortillas
– 2 cups shredded Cheddar cheese
– 1 cup fresh or canned corn kernels
– 1 can black beans, rinsed and drained
– Olive oil for cooking
Ingredients (Avocado Salsa):
– 1 large avocado, diced
– 2 medium tomatoes, chopped
– 1/4 cup fresh cilantro leaves, finely chopped
– Juice of 1 lime
– Salt and pepper to taste
Directions:
1. Preheat a skillet or grill pan over medium heat. In a large bowl, combine shredded cheese, corn kernels, and black beans.
2. Place a tortilla on the heated surface and sprinkle an even layer of the cheese mixture onto half of the tortilla. Fold the other half over to form a half-circle. Cook until golden brown on both sides, adding more oil if needed. Transfer to a plate and repeat with remaining tortillas and filling.
3. In a separate bowl, combine avocado, chopped tomatoes, finely chopped cilantro leaves, lime juice, salt, and pepper. Stir well to blend the ingredients together.
4. Serve quesadillas hot alongside the avocado salsa for dipping.
6. Corn and Blueberry Panzanella Salad with Chicken
Corn and Blueberry Panzanella Salad with Chicken
This panzanella salad takes advantage of fresh summer produce by combining corn, blueberries, bread, and juicy chicken for a refreshing and filling meal. The recipe requires:
Ingredients (Chicken):
– 1 pound boneless, skinless chicken breasts
– Salt and pepper to taste
– Olive oil for cooking
Ingredients (Corn and Blueberry Salad):
– 6 cups fresh bread cubes, preferably day-old sourdough or ciabatta
– 4 cups corn kernels (fresh, frozen, or canned)
– 1 cup blueberries
– 2 red bell peppers, sliced
– 4 ounces fresh mozzarella cheese, cut into cubes
– 3 tablespoons balsamic vinegar
– 6 tablespoons olive oil
– Salt and pepper to taste
– Fresh basil leaves for garnish
Directions:
1. Season chicken breasts with salt and pepper on both sides. In a large skillet, heat olive oil over medium-high heat and cook the chicken until cooked through, approximately 4-5 minutes per side or until an internal thermometer reads 165°F (74°C). Set aside to cool, then cut into bite-sized pieces.
2. Preheat the oven to 350°F (180°C) and arrange bread cubes on a large baking sheet in a single layer. Bake for 15-20 minutes or until lightly golden brown, stirring halfway through cooking time.
3. In a large mixing bowl, combine corn kernels, blueberries, sliced bell peppers, and mozzarella cheese cubes.
4. In a separate container, whisk together balsamic vinegar, olive oil, salt, and pepper to create the dressing. Pour over the salad ingredients and toss well to combine.
5. Gently add the bread cubes and chicken pieces to the corn and blueberry mixture, folding everything together lightly to keep the bread from becoming too soggy. Serve immediately with fresh basil leaves garnishing each serving.