4 Nutritious Recipes with Corn

• Christmas light desserts

Published: 10/23/2013 - Updated: 07/04/2016

• Author: Miriam Reyes

Originally from America, corn is one of many popular ingredients in modern recipes. There are many varieties, including those which are white, yellow and bicolour.

When corn is in the ground or when it has been freshly grown and is still tender, it is known as a corn "kernel" because its grains still retain water.

This plant, in addition to carbohydrates, is rich in fibre that aids digestion and helps lower cholesterol. It is rich in essential oils, as well as vitamin B and E. Some of the minerals contained in corn are selenium, potassium and phosphorus.

Corn and yellow corn have a slightly sweet and pleasant taste, which differs from the white variety as it is rich in antioxidants. Finally, it should be mentioned that corn does not contain gluten, so it can be consumed by people with a dietary intolerance to this protein.

Corn cream

Ingredients

• 170 grams of sausage
• 1 shallot
• 2 tablespoons of flour
• 1 teaspoon of olive oil
• 4 cups of low-fat milk
• 3 cups of corn kernels
• 2 small potatoes cut into quarters
• ¼ cup of finely chopped chives

Preparation

1. Place olive oil in a heated pan, add the sausage and fry the shallot. Crumble any lumps and fry until cooked through. Add two tablespoons of flour and milk in the saucepan, mixing well.
2. Add the corn, potatoes and chives finally, stirring well. Let simmer until the potatoes are tender. Season to taste.

Corn Pancakes

Ingredients

• Oil Spray
• ¾ cups of yellow cornstarch
• 2 ½ teaspoons of baking powder
• 1 ¼ cups of flour
• ½ teaspoon of baking soda and salt
• 1 ¼ cup of buttermilk
• 2 large eggs
• 6 tablespoons of cheddar cheese
• 2 tablespoons of butter
• ¾ cup of yellow corn kernels
• 2 tablespoons of chopped jalapeno pepper

Preparation

1. Preheat the oven to 220°C. Spray a tray of muffin molds with cooking spray.
2. In a bowl, mix the flour and cornstarch, add the teaspoon of baking soda and baking powder and set aside.
3. In another container, add the eggs, buttermilk, and cheese, and once you have the mixture, melt two tablespoons of butter and add them. Add the flour mixture, along with the corn and jalapenos.
4. Divide the mixture into molds and sprinkle with the remaining 3 tablespoons of cheddar.
5. Bake for 10-12 minutes and let cool slightly before removing from the molds.

Corn sauce

Ingredients

• 3 cups of fresh corn kernels
• 3 cups of peeled fresh tomatoes
• ½ cup of chopped cilantro
• 2 jalapeno peppers with the veins removed
• 3 tablespoons of fresh lemon juice
• 1 teaspoon of apple cider vinegar
• Salt and pepper to taste

Preparation

1. Mix corn, tomatoes and peppers in a bowl. Add the cilantro and season with lemon juice and apple cider vinegar. Add salt and pepper to taste.

Sauteed Corn

Ingredients

• 3 ½ cups of frozen corn
• 1/3 cup of chopped shallots
• 1 tablespoon of butter
• 1 teaspoon of minced garlic
• ¼ cups of fresh basil leaf

Preparation

1. Place a teaspoon of butter in a heated pan, add the shallot and corn kernels to the pan and stir for two minutes. Add garlic and cook for another minute.
2. Place in a serving bowl, add fresh chopped basil leaves and season to taste.

• Miriam Reyes

  Miriam Reyes is a professional expert in nutrition and dietetics. She has more than 12 years of experience in caring for patients with overweight and eating problems. She studied at the Universidad del Valle de Atemajac (UNIVA), where she obtained a degree in nutrition. Linkedin profile.