Eat Smart, Move More at Farmers Markets: Corn on the Cob
ID
HNFE-314-6NP
Key Points
- Low in sodium. Provides small amounts of fiber and B vitamins. Contains carotenoids that may be good for health.
- When shopping, choose ears with green husks, fresh silks, and tight rows of kernels.
- Let your kids be produce pickers. Help them pick fruits and vegetables at the farmers market.
- Fruits and vegetables that will be eaten raw should be kept separate from other foods, such as raw meat, poultry, or seafood.
Fresh Corn on the Cob, Microwave Style
Ingredients:
Fresh corn on the cob
Directions:
For four or fewer ears of corn, cook them in the husks for extra flavor.
- Peel back the husks top the base of each ear, remove the silk, trim the tip if needed, and close husk back into place around the ears.
- Cook on a microwave-safe plate for 4minute per ear. Allow to cool slightly before shucking.
For five or more ears, completely remove the husks, silks, and tips.
- Wash corn and place in 9-by-13-inch microwave-safe dish.
- Add ¼cup water, cover with plastic wrap, and cook for 4 minutes per ear.
Tip: Your microwave time may vary depending on the wattage of your oven.
Per serving, including 1 teaspoon margarine: 111 calories; 5 g fat (2 g saturated fat); 3 g protein; 17 g carbohydrate; 2 g dietary fiber; 0 mg cholesterol; 58 mg sodium.
Fresh Corn on the Cob, Grill Style
Ingredients:
Fresh corn on the cob
Directions:
- Heat the grill to medium.
- Pull back the husks to the base of each ear, remove the silk, and trim the tip. Close husk back into place around the ears, and place corn in a large bowl of cold water for 10 minutes.
- Remove corn from water and place on the grill; close the cover and grill for 15-20 minutes, turning every 5 minutes or until kernels are tender.
- Remove the husks and eat or cut corn from the cob. Can spread margarine, pesto, or seasonings on corn before cooking for different flavors.
Per serving, including 1 teaspoon margarine: 111 calories; 5 g fat (2 g saturated fat); 3 g protein; 17 g carbohydrate; 2 g dietary fiber; 0 mg cholesterol; 58 mg sodium.
Quick Tips
- Serve corn on the cob with pesto instead of butter to add lots of flavor and cut back on the saturated fat.
- Refrigerate corn with husks on for use as soon as possible or within one to two days.
- Remove husks and wash corn thoroughly under running water before cutting, cooking, or eating.
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Publication Date
July 24, 2020
