Tag Archives: corn

Corn Salsa

Perfect next to grilled fish, grilled chicken, burgers – – this corn salsa is so easy to put together and so refreshing on a hot summer night.

Corn Salsa
Corn Salsa

4 servings
105 calories per serving

1 avocado, peeled and diced
1 c frozen corn kernels, thawed (you can use canned, but the frozen tastes fresher)
½ can diced tomatoes, drained
2 T chopped cilantro
3 T lime juice
1/2 t cumin
Salt and pepper to taste

Combine all and serve immediately.

Succotash

I was a weird kid – I loved succotash and asked for it regularly ! I had not made it in quite some time, but now that I have the perfect recipe, I’ll be making it a whole lot more often.

Succotash
Succotash

8 servings
182 calories per serving

4 slices bacon, chopped
1 small onion, chopped
16 oz. frozen lima beans
1/2 c water
10 oz. frozen corn
1/2 c skim milk
2 T butter
2 T cider vinegar
Salt and pepper to taste
1 t Molly McButter

Heat a skillet and cook bacon until crisp then remove it and drain on paper towels. Add onion and cook 5-6 minutes. Add beans and water and cook 5 minutes then add corn, milk, butter and vinegar and bring to a boil. Reduce heat and simmer 10 minutes. Stir in bacon. Add Molly McButter, salt and pepper and serve immediately.

Black Bean Dip

OH SO GOOD ! Ditch the canned black bean dips ! This one takes no time to put together and is so fresh tasting. This makes a great appetizer served with homemade tortilla chips.

Black Bean Dip
Black Bean Dip

6 servings
139 calories per serving

15 oz. can of black beans, rinsed and drained
2 c corn
2 green onions, sliced
½ c plain nonfat yogurt
½ t thyme
½ t chili powder
1/2 t cumin
Pepper to taste

Place all ingredients in a blender and puree for 20 seconds or until mixture is smooth. Serve with baked tortilla chips.

Corn and Broccoli

The natural ‘sugariness’ of the corn and the addition of a little bit of sugar make this a very sweet dish. It was just great served next to a mild flavored broiled pork chop. If you prefer less sweet, just leave out the sugar and this will still turn out a great side dish !

Corn and Broccoli
Corn and Broccoli

6 servings
133 calories per serving

15 oz. can creamed corn
½ c Egg Beaters
2 t sugar
2 T flour
1 t salt
½ c shredded low fat cheddar cheese
10 oz. package frozen broccoli, thawed and drained

Preheat oven to 350 degrees. Combine corn, eggs, sugar, flour and salt and then fold in cheese and broccoli and place in a baking dish and bake 1 hour.

Turkey, Black Bean and Edamame Salad

Edamame are just baby soybeans – they are tender, sweet, and you often see them served at Japanese restaurants. I like to buy frozen ones and keep them on hand for different recipes. Salads are a great way to serve them :)

Turkey, Black Bean and Edamame Salad
Turkey, Black Bean and Edamame Salad

4 servings
390 calories per serving

2 c cubed smoked turkey
15.5 oz. can black beans, rinsed and drained
14 oz. can corn
1 c shelled edamame cooked according to package instructions
1 red bell pepper, chopped
¼ c chopped cilantro
1 T minced garlic clove
Salt and pepper to taste
2 T oil
2 T cider vinegar
1 t Dijon mustard
4 c field greens

Mix the turkey, beans, corn, edamame, bell pepper, cilantro, garlic, salt and pepper. Whisk oil, vinegar and mustard and pour over the turkey mix and season with salt and pepper. Place mixture over the lettuce and serve immediately.

Corn Salad

Even my young teenage nephew liked this one ! So it’s kid approved :) Lotsa flavor, lotsa veggies, and a great side to just about anything.

Corn Salad
Corn Salad

7 servings
140 calories per serving

Dressing:
¼ c oil
1 T chopped parsley
3 T rice vinegar
1 T soy sauce
½ t crushed red pepper

Salad:
1 lb. frozen corn
¼ c shredded carrots
¼ c sliced radishes
¼ c sliced green onions (green part only)

Combine all dressing ingredients and refrigerate. Bring a pan of water to a boil and cook corn 2 minutes. Drain and rinse with cold water to cool then pat dry and add to all the rest of the ingredients. Cover and refrigerate 2 hours so flavors mix.

Crock Pot Beef Stew

Nothing is better in winter than a pot of beef stew. And when you make it in the crock pot, the meat is so super tender. This one is a little more work than your typical crock pot recipe since different things have to happen at different times. But it is well worth it – the meat is super tender and the flavor is just great.

Crock Pot Beef Stew
Crock Pot Beef Stew


8 servings
240 calories per serving

1 ½ lb. boneless chuck roast (trim off any fat)
1 envelope dry onion soup mix
½ t pepper
6 c water
2 c red potatoes, cubed
8 carrots, cut into chunks
1 c frozen peas, thawed
1 c frozen corn, thawed
5 T cornstarch
6 T water

Put beef in crock and sprinkle with soup mix and pepper. Pour water around meat and cover. Cook on high 5 hours. Remove meat and cut into cubes. Return to crock with veggies and cook on low 2 hours or until veggies are soft. Combine cornstarch and cold water and then stir into crock. Cover and cook on low one more hour. If the gravy does not thicken up enough, you can take a bunch of the liquid and add another cornstarch mix, bring to a boil and then simmer 2 minutes. That will get it nice and thick. Then just add back to the stew pot and serve immediately.

Brunswick Stew

This is a tasty stew that does well stovetop or you can sauté the onions and then pile it all in a crock pot and cook on low 6-8 hours or high 4-6 hours.

Brunswick Stew
Brunswick Stew

6 servings
238 calories per serving

Pam
1 t oil
1 onion, chopped
1 lb. boneless skinless chicken breasts in bite sized pieces
10 oz. frozen baby lima beans
10 oz. frozen corn
3 c chicken broth
1 ½ c chopped tomatoes
6 oz. tomato paste
3 T lemon juice
1 T Worcestershire sauce

Spray a Dutch oven with Pam and heat on medium high. Add oil and then sauté onion 3-4 minutes. Add all the rest of the ingredients and reduce heat to low and simmer, covered, for 1 hour.

Baked Zucchini Risotto

This is just one of those special recipes – this makes a beautiful risotto-like dish that bakes up with no effort. It is creamy and delicious.

Baked Zucchini Risotto
Baked Zucchini Risotto


12 servings
204 calories per serving

1 1/2 c brown rice
3 c chicken broth
4 c diced zucchini
1 red bell pepper, chopped
1 green bell pepper, chopped
1 large onion, diced finely
3/4 t salt
Pepper to taste
1 1/2 c skim milk
3 T flour
2 c shredded low fat cheddar cheese
1 c frozen corn, thawed

Preheat oven to 375 degrees Pour rice into a 9×13 baking dish. Simmer broth until hot and then stir into the rice. Add zucchini, peppers, onion, salt and pepper. Cover with foil and bake 45 minutes then remove foil and cook another 35 minutes or so, until liquid is all absorbed.

Whisk milk and flour in a saucepan and cook until bubbly and thick, about 4 minutes. Reduce heat to low and add 1 ½ c of the cheese and corn and cook until cheese is all melted. When rice is done, stir in cheese sauce and sprinkle with the last ½ c cheese and bake another 10 minutes to melt cheese. Let rest before serving.

Jeweled Rice

This is a great recipe to use up leftover rice from the Chinese food take out order. Just place it in a colander and place the colander over a pot of steaming water for 5-6 minutes. That brings it back to life nicely :) The veggies look like little jewels in a sea of rice. It’s a very pretty side dish !

Jeweled Rice
Jeweled Rice

6 servings
183 calories

1 c basmati rice (stickier than regular long grain rice)
2 c water
1/4 c roasted peanuts
1 shallot, sliced
2 T water
1 t minced fresh ginger root
3/4 c grated carrots
½ c corn
Salt to taste
¼ t cayenne pepper (double this if you like it spicy !)
3 T chopped cilantro

Add rice to water and bring to a boil on high heat then lower to a simmer, cover and cook 20 minutes or until water is absorbed (or use steamed leftover rice as mentioned above). Mash peanuts finely or puree in a blender. Heat a skillet and sauté shallots in a couple of tablespoons of hot water. Saute 5 minutes. Add more water if needed to keep them moist. Then add ginger, carrots, corn and salt. Turn to low and cook 5 minutes then stir in rice, pepper, cilantro and peanuts.

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