Corn often gets a bad rap, especially for people controlling their carbohydrate intake. Corn is a starchy vegetable and counts against your carbohydrate budget, but it does contain fiber and is so delicious this time of year. You can work it in by substituting corn for potatoes or pasta at meal times. When you purchase corn at its height of freshness, you can parboil it, cut it off the cob, and freeze it to enjoy during the winter months when you’re seeking a taste of summer. Adding tomatoes and olive oil in place of butter and salt lowers the saturated fat and sodium in this recipe. Enjoy!
- 4 small ears of corn (silks and husks removed)
- ¾ cup grape tomatoes, halved
- 2 tablespoons chopped fresh basil leaves
- ½ teaspoon salt (optional)
- ¼ teaspoon black pepper (optional)
- 2 tablespoons extra virgin olive oil
- 1 tablespoon cider vinegar
- Bring water to a boil in a large saucepan over high heat. Add the corn, and reduce heat to medium. Cook, covered, for 8/ minutes or until tender-crisp when pierced with a fork. Drain in colander and run under cold water to cool quickly.
- Meanwhile, combine remaining ingredients in a medium bowl. Cut the corn off the cob and add to the tomato mixture. Toss gently until well blended.
Servings: 4 | Serving size: ¾ cup | Calories: 130 | Total fat: 8g | Sodium: 210mg | Total carbohydrate: 15g | Dietary fiber: 2g | Protein: 3g
Recipe provided by Michelle Eaton, MS, RD, ThedaCare, courtesy of diabetesfoodhub.org