Registered Dietitian Nutritionist | Food and Nutrition Consultant

Registered Dietitian Nutritionist | Food and Nutrition Consultant

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How to Microwave Sweet Corn: Corn Nutrition
Corn and Bean Salad Recipe

maize cob on old wooden backgroundIs Sweet Corn Gluten-free?

Sweet corn is abundantly available this time of year and can make a budget-friendly nutritious addition to summer meals. The sweet, juicy kernels are gluten-free and are rich in fiber, folate and antioxidants. One ear of sweet corn only provides about 100 calories.

Sweet corn is higher in sugar than field corn and is picked while still immature and in its milk stage. Interestingly, each ear of sweet corn typically has 800 kernels arranged in 16 rows, with one strand of silk for each kernel.

How to Choose Good Sweet Corn

Choose sweet corn with fresh-looking husks and plump kernels that are well developed. Avoid corn that is dented in or has dry looking kernels. Store sweet corn with the husks on in a sealed container or wrapped tightly in plastic wrap. Use sweet corn within a few days after purchasing for the best flavor.

What’s the Easiest Way to Cook Sweet Corn?

Sweet corn can be steamed, boiled, grilled or baked. Besides grilling sweet corn, the easiest way to cook sweet corn is to husk it, then wrap in a wet paper towel and microwave for about 2 minutes.

Try cooking a few extra ears next time so you can make this delicious recipe for sweet corn and bean salad from getactivelacrosse.org.

5.0 from 1 reviews
Sweet Corn and Bean Salad
 
Author:
Ingredients
  • 2 cups cooked sweet corn
  • 1 (15.5 oz.) can kidney beans, drained & rinsed
  • ½ cup chopped red onion
  • ½ cup chopped red bell pepper
  • ¾ cup cider vinegar
  • ¼ cup honey
  • 2 Tbsp. chopped fresh cilantro
  • ½ tsp. minced garlic
  • ½ tsp. salt
  • ½ tsp. pepper
Instructions
  1. In a large bowl, combine the first four ingredients.
  2. In a small bowl, whisk together remaining ingredients; combine with corn mixture and stir until well blended.
  3. Chill at least two hours to allow flavors to blend.

 

One comment

  1. Connie says:

    Didn’t know corn was gluten-free. I guess I hadn’t thought about it. Thanks for the tip on microwaving corn! Do you recommend refrigerating corn to keep it a few days longer?

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