CORN, BACON AND TOMATO SALAD
4 slices bacon
Kernels from 4 ears corn
12 ounces tomato, diced (about 2 cups)
3 scallions, thinly sliced (1/3 cup)
1/3 cup parsley, chopped
1/4 teaspoon salt
1. Cook the bacon in a large nonstick skillet; transfer to a plate lined with paper towel to drain. Chop when cooled.
2. Pour off all but 1 tablespoon of fat from the pan. Cook the corn over medium high until it just begins to brown, about 5 minutes. Add the tomatoes; cook until they soften, about 4 minutes. Remove the pan from the heat. Stir in the scallions, parsley, salt and chopped bacon; serve warm or at room temperature. Makes 4 servings.
Nutritional analysis for each serving: 232 calories, 13 g protein, 32 g carbohydrates, 5 g fiber, 10 g fat, 4 g saturated fat, 579 mg sodium
GRILLED CORN AND FRESH HERB SALSA
2 ears corn
1/4 cup finely chopped red onion
1 medium tomato, diced (about 1 cup)
1/2 to 1 jalapeño pepper, finely minced
1 tablespoon lime juice
1/4 cup cilantro, chopped
1/4 cup basil, chopped
1/4 teaspoon salt
1. Grill the corn, turning occasionally, until it is lightly browned, about 5 minutes total. Allow to cool and cut the corn from the cobs.
2. Combine the corn with the onion, tomato, jalapeño, lime juice, cilantro, basil and salt. Allow to stand 20 minutes before serving. Makes 4 servings.
Nutritional analysis for each serving: 76 calories, 3 g protein, 17 g carbohydrates, 3 g fiber, 1 g fat, 0 saturated fat, 160 mg sodium
LIME, CHILI AND CHEDDAR CORN ON THE COB
2 tablespoons canola mayonnaise
2 teaspoons lime juice
1/8 teaspoon chili powder
1/8 teaspoon garlic powder
1/2 cup finely shredded reduced-fat Cheddar
4 ears corn
1. Combine the mayonnaise, lime juice, chili powder and garlic powder in a bowl. Spread the cheese out on a dinner plate.
2. Bring 1-inch of water to a boil in a large pot; add the corn, cover and cook, tossing once or twice, until corn is crisp-tender, about 3 minutes.
3. Transfer the corn to a plate lined with paper towel and pat dry. Working with 1 ear at a time, brush the mayonnaise mixture over the corn and roll in the cheese. Serve immediately. Makes 4 servings.
Nutritional analysis for each serving 184 calories, 8 g protein, 28 g carbohydrates, 4 g fiber, 7 g fat, 2 g saturated fat, 197 mg sodium
TIP: To easily remove kernels from an ear of corn, place the tip of the ear in the center tube of a Bundt pan: as you cut down with a knife, the kernels fall into the pan.