Healthy recipes using corn
As summer winds down and the days get a little cooler, take advantage of the seasonal crops one last time before fall arrives.
As summer winds down and the days get a little cooler, take advantage of the seasonal crops one last time before fall arrives.
This week, we're focusing on corn. The kernels in this popular produce add some flavor and a little crunch to meals for a slimming amount of calories – only 60 calories in a half ear! Corn also provides fiber, folate, thiamin, and Vitamin C, among other nutrients.
Get creative this week and use corn in the main course instead of just enjoying this food as a side dish. These recipes are all less than 400 calories:
Monday: Smoky corn and black bean pizza
This tasty, barbeque-style pizza only takes a half-hour to make! Indulge in this guilt-free dinner, which uses a cup of corn kernels, whole-wheat pizza dough, tomato, black beans, and more.
Per serving: 316 calories, 6g fat, 48g carbohydrates, 14g protein, 4g fiber
Tuesday: Baked tomatoes with quinoa, corn and green chiles
The tomatoes are stuffed with corn, poblano chiles, and quinoa. Topped with shredded cheese and flavored with lime juice, olive oil, and cumin, this dish is both flavorful and filling!
Per serving: 320 calories, 11.2g fat, 46.3g carbohydrates, 13.4g protein, 8.8g fiber
Wednesday: Grilled salmon with charred corn relish
In this dish, corn is used to top each serving of omega-3 packed salmon. To make the relish, the corn is first grilled and then mixed with tomatoes, olive oil, vinegar, and sliced basil.
Per serving: 341 calories, 16g fat, 22g carbohydrates, 29g protein, 4g fiber
Thursday: Ginger-scented corn and asparagus stir-fry
This vegetarian meal features salmon and veggies including asparagus and red bell peppers. Rice and corn blend in perfectly for a delicious and satisfying meal.
Per serving: 380 calories, 18.8g fat, 43.8g carbohydrates, 12.2g protein, 4g fiber
Friday: Tortilla chicken soup
This Mexican-themed soup blends so many flavors! Corn, boneless chicken breast and thighs, celery, and tomatoes bulk up the soup, while its rich flavor results from a combination of chili pepper, ground cumin, peanut oil, and more.
Per serving: 394 calories, 10.5g fat, 44g carbohydrates, 32.1g protein, 8.7g fiber