TIP To boil and/or steam corn, place it in only an inch or 2 of boiling water and cook, covered, for 3 to 4 minutes.
ARUGULA SALAD WITH CORN AND RADISHES
1 tablespoon sherry vinegar
1 teaspoon fresh thyme, chopped
1/4 teaspoon salt
2 tablespoons extra-virgin olive oil
8 cups arugula
Kernels from 2 ears of cooked corn (a scant 2 cups)
4 large radishes, thinly sliced (about 2/3 cup)
1 (15-ounce) can lower-sodium chickpeas, drained and rinsed
1/2 avocado, cut into 12 thin wedges
Combine the vinegar, thyme and salt in a large salad bowl; whisk in the olive oil. Toss with the arugula, corn, radishes and chickpeas. Divide among 4 plates and top each with 3 avocado slices. Makes 4 servings.
Nutritional analysis for each serving 246 calories, 8 g protein, 31 g carbohydrates, 8 g fiber, 12 g fat, 2 g saturated fat, 242 mg sodium
BLACK BEAN, CORN AND GOAT CHEESE QUESADILLAS
Kernels from 1 ear of cooked corn (about 1 cup)
1 (15-ounce) can low-sodium black beans, drained and rinsed
6 ounces room temperature goat cheese (about 1 cup)
1/4 cup chopped scallions
4 burrito-size flour tortillas
1. Combine the corn, black beans, goat cheese and scallions in a large bowl. Spread the mixture evenly over the top surface of 2 of the tortillas, leaving 1/2 inch free at the perimeter. Top with unused tortillas.
2. Heat a 12-inch skillet over medium high. Add 1 quesadilla and cook 1 to 2 minutes on each side, until lightly golden. Remove from the pan, drape to keep warm, and wipe out the skillet before repeating with the remaining quesadilla.
3. Cut each quesadilla into 6 wedges; serve 3 for each person. Makes 4 servings.
Nutritional analysis for each serving 333 calories, 16 g protein, 38 g carbohydrates, 6 g fiber, 13 g fat, 7 g saturated fat, 530 mg sodium
Serve with chips or on top of grilled steak, fish or chicken.
Kernels from 2 ears of cooked corn (about 2 cups)
2 plum tomatoes, cut into 1/4-inch dice
1/2 cup finely chopped red onion
1/4 cup cilantro, chopped
1 tablespoon lime juice
1 teaspoon minced canned chipotle in adobo sauce (or to taste)
1/4 teaspoon salt (or to taste)
Combine all ingredients. Allow to sit at room temperature about 20 minutes before serving. Makes 4 servings
Nutritional analysis for each serving 82 calories, 3 g protein, 18 g carbohydrates, 3 g fiber, 1 g fat, 0 saturated fat, 177 mg sodium