Healthy Recipes

Corn for Your Carbs

This high-carb American staple makes a good barbecue great.

by
corn
Calories 364
Protein 19g
Fat 23g
Carbs 25g

Corn on the cob is a classic staple of the summer barbecue season, and it’s healthy on its own. However, don’t have any misconceptions about it. “Corn is a starchy vegetable,” says Vandana Sheth, R.D.N., C.D.E., and spokesperson for the Academy of Nutrition and Dietetics. “It has almost three times the carbohydrate content as non-starchy vegetables like leafy greens.” It’s also important to note that what you put on it can easily negate the potential nutritional benefits, so avoid going heavy on the butter and salt. Instead, Sheth says opt for bolder, healthier flavors like garlic, paprika, chili powder, or lemon juice. An average ear of corn is just 59 calories (mostly carbs) and, among trace amounts of several vitamins and minerals, has some fiber (7% of 2,000-calorie DV), which is helpful in weight loss and muscle growth, and thiamin (7%), which aids in converting food into fuel.

Grilled Corn and Shrimp Succotash Servings: 4
You'll need
  • 2 tbsp canola oil
  • ½ lb Brussels sprouts, halved
  • 4 tbsp olive oil
  • Kosher salt and pepper to taste
  • ½ lb shrimp, peeled and deveined
  • 3 ears sweet corn
  • 1 cup cooked speckled butter beans
  • ¼ cup tomato, diced
  • 1 tbsp minced basil

Try the following recipe by Graham Dailey - Executive Chef, Peninsula Grill, Charleston, SC

Directions 
1. Heat a grill or grill pan to high heat. Brush with canola oil.
2. Toss the Brussels sprouts in a bowl with olive oil and a sprinkling of salt and pepper. Using a pair of tongs, grill for about 2-4 minutes per side until slightly charred. Set aside.
3. Add the shrimp to the same bowl and toss with olive oil, salt, and pepper. Grill for about 3 minutes per side until pink.
4. Lightly drizzle the remaining olive oil on the ears of corn and sprinkle with salt and pepper. Grill, rotating until each side is charred and cooked through, about 5-7 minutes.
5. Slice the kernels off the cob and add to a large mixing bowl with the beans, diced tomato, shrimp, and sprouts. Add the basil and season to taste.
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