Wisconsin, summer, and sweet corn — they all go together! Recently, as many of us have become more conscious of carbohydrate intake, corn has taken a backseat to other non-starchy vegetable options such as spinach, cauliflower, and broccoli. But fresh corn certainly can be part of a high-fiber, low-fat, heart-healthy diet if planned properly in your meal.
Nutritionally speaking, corn is a type of grain. Thus, its place in a meal is interchangeable with other grain-based foods such as pastas, quinoa, and rice. Keep your carbohydrate intake in line by choosing to have either corn or a different grain-based food. And remember to add your favorite non-starchy vegetable and a source of protein for a balanced plate. Enjoy!
PREP TIME
10 Min
COOK TIME
10 Min
SERVINGS
6
DIFFICULTY
Easy
Ingredients
- 6 medium ears of fresh corn
- 2-3 tablespoons olive or canola oil
- 1 teaspoon sea salt
- ½ teaspoon chili powder
- ½ teaspoon smoked paprika
- ½ teaspoon ground cumin
- ½ teaspoon black pepper
Optional Garnishes
- Finely chopped fresh herbs such as chives, parsley, cilantro, or basil
- Minced garlic
- Chopped green onions
- Grated parmesan cheese
Directions
- Preheat grill to medium-high (approximately 450 degrees).
- Remove the corn husks and silk.
- In a bowl, stir together the oil, salt, chili powder, smoked paprika, cumin, and pepper. Brush mixture evenly over ears of corn.
- Place corn on grate and grill uncovered. Turn often and cook until tender and slightly charred, about 10 minutes.
- Remove from the grill, and garnish with your favorite fresh herbs or optional garnishes.
Nutrition Facts
Servings: 6 | Serving size: 1 ear of corn | Calories: 130 | Total fat: 7g | Saturated fat: 1g | Total carbohydrate: 17g | Fiber: 2g | Protein: 3g | Sodium: 210mg
Recipe provided by Michelle Eaton, MS, RD, ThedaCare
