Season:
July through August.
Nutrition Facts:
Corn is low in fat and is a good source of fiber and B vitamins. A half cup serving of corn contains 90 calories.
Selection:
Look for ears with green shucks, moist stems and silk that is free of decay. Kernels should be small, tender, plump and milky when pierced. They should fill up all the spaces in the rows.
Storage:
Keep unshucked, fresh corn in the refrigerator until ready to use. Wrap ears in damp paper towels and place in a plastic bag for 4 to 6 days.
Preparation:
To microwave: Place ears of corn, still in the husk, in a single layer, in the microwave. Cook on high for 2 minutes for one ear, adding 1 minute per each additional ear. Turn the ears after 1 minute. Let corn set for several minutes before removing the shucks and silks.
To boil: Remove shucks and silks. Trim stem ends. Carefully place ears in a large pot of boiling water. Cook 2-4 minutes or until kernels are tender.
To grill: Turn back the shucks and remove silks. Sprinkle each ear with 2 tablespoons of water and nonfat seasoning such as salt, pepper or herbs. Replace shucks and tie them shut with a string that has been soaked in water. Place ears on a hot grill for 20 to 30 minutes, turning often.
Fresh Corn with Jalapeno Peppers
Ingredients:
2 cups water
1 cup jasmine rice
2 teaspoons cumin
6 ears fresh corn
2 to 4 fresh jalapeño peppers
1 large tomato
2 tablespoons chopped pimento peppers
1/3 cup diced red onion
2 tablespoons butter
1/4 teaspoon salt
Pinch of black pepper
Yield:
6 3/4-cup servings
Directions:
Bring water to a boil in a medium saucepan. Stir in rice and cumin, cover and reduce heat to low. Do not remove lid while rice is cooking. Simmer 12 minutes then stir. Cover, turn off heat and let rice set an additional 10 minutes or until tender and all the water is absorbed. Wash all fresh ingredients. Cut corn kernels off cob. Dice jalapeño peppers and tomato. You may want to wear gloves while dicing the hot peppers. Combine corn, jalapeño, tomato, pimento peppers, onion, and butter in a microwave-safe bowl. Cover and cook in microwave oven on high until heated through, about 4 to 5 minutes. Stir every minute. Add salt and black pepper. Combine corn mixture and cooked rice. Fluff mixture with a fork.
Nutritional Analysis:
250 calories
6 g fat
3 g saturated fat
10 mg cholesterol
120 mg sodium
47 g carbohydrate
9 g sugar
0 g added sugar
6 g protein
Source: Kentucky Proud Project
County Extension Agents for Family and Consumer Sciences
University of Kentucky, Dietetics and Human Nutrition Students
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