Nutrition Information

Sweet corn is a good source of many nutrients. A medium-sized ear of corn has about 75 calories and one gram of fat. It supplies carbohydrates, protein, and potassium, and is a good source of dietary fiber. Other nutrients include thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vitamin C, phosphorous, and manganese. Corn also contains beta-carotene, and is a useful source of protein.

Selection

Freshness and cool storage after harvest are the secrets to getting good quality corn when shopping. When held in warm temperatures, the sugar in the corn changes to starch. Corn will taste less sweet. Super-sweet varieties hold the sugar content longer than regular corn varieties. When buying corn, look for ears stored in refrigerated bins at local stores or held in the shade or on ice at farmers’ markets or roadside stands. Choose corn that is picked daily. Shop early in the day to get the freshest ears. Look for husks that are tight, green, and fresh-looking. The stalk should be green and moist and the silk still moist, soft, and light in color.

Storage

Corn is best if cooked and eaten within a few hours of picking, so try not to store it long if possible. If you do have to store corn, leave it in the husk until you are ready to cook it. Storing corn in a perforated plastic bag in the crisper of your refrigerator is best.

Preparation

Corn is very versatile, and can be prepared many ways.  Sweet corn can be prepared in or out of the husk using a variety of methods. Fresh corn from the garden is usually left on the cob, but cutting kernels off the cobs is an option.

Boiling or Steaming: After husking, cook corn by placing ears upright in a stockpot with 1 to 11/2 inches of water. Cover the pot and let it steam for about seven minutes after boiling begins. Or lay ears in a pan, with two to three quarts of water. To sweeten the pot, add about three tablespoons of sugar, and boil for about four minutes. Adding salt to the water can make the corn firmer. Do not overcook.

Microwaving: Corn can also be microwaved in or out of its husk. For the best flavor, remove the outer husks, letting the inner husks remain. After microwaving, pull the husks downward to remove them along with the silk. Or husk and clean each ear, wrap it in waxed paper or plastic wrap or place in a glass dish with a cover, and cook for about two minutes per ear.

Roasting/Grilling: You can grill sweet corn in the husk or out of it. For a milder flavor, soak the corn in husks in cold water, then place them on a hot grill and cook until they’re evenly heated on all sides — from 10 to 15 minutes. Husking first gives a much more intense grilled-corn flavor, and will only take five to seven minutes. Turn occasionally to expose all surfaces to the heat. Open fire pits allow you to bury the ears in coals. Wrap them in several layers of foil and cover with coals for 10 to 15 minutes.

Store corn for up to 5 days in fridge. Use as soon as possible for the best flavor. Store cooked corn in the refrigerator for up to a week.

Nutrition: Corn is a whole grain. It is high in fiber and Vitamin B1.

Dark spots and worms occasionally appear in corn. Cut off these areas and use the rest of the corn.

Boiled corn: Remove husks and cook in boiling water for 3-5 minutes.

Grilled corn: Keep husks on and cookover medium-high for 15-20 minutes.

Roasted corn: Keep husks on and cook in 450º oven for 20 minutes.

If you cut the corn from the ear for a recipe, cook the bare cob in the pan to add more flavor to your dish. Be sure to trim corn silk on top of cob before grilling or roasting.

Ingredients:

• 1 ½ large onion
• 2 banana peppers (or other hot peppers) seeds removed and diced
• 2 ears of corn kernels cut from the cob
• 1 tart apple, peeled, cored and diced
• 3 Tbsp oil
• ¼ tsp salt
• Black Pepper to taste

Cooking Instructions:

1 - Heat a large skillet over medium-high heat. Add oil and let oil get hot. Add black pepper, onion and salt. Cook onion for 3-5 minutes, stirring regularly, or until onion starts to brown

2 - Add hot peppers, cook, stirring frequently, about 2-3 minutes

3 - Add corn kernels. Cook, stirring frequently, about 3 minutes

4 - Add apples, Cook, stirring frequently about 3 minutes. Makes 4 servings

What to do with your leftovers:

Wrap leftover Corn and Apple Skillet in a tortilla with refried beans, cheese and salsa for a tasty burrito.

Nutrition Facts

   Serving Size About 1 cup

   Servings Per Container 4

Amount Per Serving Calories 210                   Calories from Fat 100

% Daily Value*

Total Fat  12g                                                               18%

Saturated Fat 1g                                                           5%

Trans Fat 0g

Cholesterol Omg                                                           0%

Sodium 160mg                                                               7%

Total Carbohydrate 27g                                                9%

Dietary Fiber 4g                                                     16%

Sugars 10g

Protein 3g

Vitamin A 2%         •         Vitamin C 35%

Calcium 2%            •             Iron 4%

*Percent Daily Values are based on a 2.000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

                                            Calories:        2,000                           2,500

Total Fat                          Less than             65g                            80g

    Saturated Fat              Less than            20g                            25g

Cholesterol                      Less than         300mg                    300mg

Sodium                            Less than     2,400mg                   2,400mg

Total Carbohydrate                                   300g                          375g

Dietary Fiber                                                25g                            30g

Calories per gram

Fat 9 • Carbohydrate 4 • Protein 4