Corn-on-the-cob is a seasonal summertime favorite. Fresh, sweet corn is abundant right now and delicious! Corn is a grain that was first domesticated over 8,000 years ago and is still a main ingredient in the diets of South, Central, and North Americans. It is also a food item that has an undeserved bad reputation. Most of the concern over corn has to do with it being genetically modified. But the truth is, most sweet corn grown in the US is not genetically modified. The small amount that is genetically modified usually ends up in processed foods, along with livestock feed, and ethanol. It’s not usually the corn-on-the-cob bought at the grocery store or farm stands.
It is often said that corn has no nutritional value and it is high in sugars and starch. Again, these are misconceptions. Sweet corn is loaded with phytochemicals that promote good vision plus a healthy amount of B vitamins, and some Vitamin C, iron, protein, magnesium, and potassium. Corn’s insoluble fiber feeds the good bacteria in the gut, aiding in digestion and controlling blood sugar levels. The complex carbohydrates (starch) in corn support steady energy levels. And while corn tastes very sweet, that natural sugar is about half of what is in a banana, for about the same amount of calories.
Sweet corn really shines in this recipe where it is cut off the cob and cooked with zucchini & tomatoes, then made creamy with the addition of goat cheese. Delicious!
Corn, Zucchini & Tomatoes with Goat Cheese
Corn, Zucchini & Tomatoes with Goat Cheese (adapted from onceuponachef.com) Servings: 4 to 6, Prep Time: 20 minutes, Cook Time: 10 minutes, Total Time: 30 minutes
Ingredients:
- 1 tablespoon extra-virgin olive oil
- 1/2 cup (about 2) chopped shallots
- 1 large clove garlic, minced
- 2-1/4 cups corn kernels, cut from the cob of 3 ears of fresh corn
- 1-1/2 cups diced zucchini (about 2 small zucchini)
- 1-1/2 cups tomatoes, (2 to 3 tomatoes) seeded and diced
- 3/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 teaspoon sugar
- 4 ounces goat cheese
- 2 tablespoons fresh basil, chopped
Instructions:
Heat the olive oil in a large skillet over medium-low heat. Add the shallots and cook them until they are soft and translucent, about 2 minutes. Add the garlic and cook for 1 minute more.
Saute the shallots & garlic.
Add the corn and zucchini to the pan and increase the heat to medium. Cook the mixture for 2 minutes, stirring frequently.
Add in the corn & zucchini.
Add the tomatoes, salt, pepper, and sugar to the skillet and continue to cook for about 2 minutes more, until the tomatoes start to break down.
Add in the tomatoes, salt, pepper, & sugar.
Break the goat cheese into chunks and stir it into the vegetables until everything is creamy and well-combined.
Add the goat cheese to the skillet.
Off the heat, stir in the fresh basil. Taste and adjust the seasoning with more salt and pepper, if necessary. Serve warm.
Stir in the basil in right at the end.
Serve the dish warm.
Corn is a sweet summertime favorite, both on & off the cob! ~Linda
Corn, Zucchini & Tomatoes with Goat Cheese (adapted from onceuponachef.com) Servings: 4 to 6, Prep Time: 20 minutes, Cook Time: 10 minutes, Total Time: 30 minutes
Ingredients:
- 1 tablespoon extra-virgin olive oil
- 1/2 cup (about 2) chopped shallots
- 1 large clove garlic, minced
- 2-1/4 cups corn kernels, cut from the cob of 3 ears of fresh corn
- 1-1/2 cups diced zucchini (about 2 small zucchini)
- 1-1/2 cups tomatoes (2 to 3 tomatoes) seeded and diced
- 3/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 teaspoon sugar
- 4 ounces goat cheese
- 2 tablespoons fresh basil, chopped
Instructions:
Heat the olive oil in a large skillet over medium-low heat. Add the shallots and cook them until they are soft and translucent, about 2 minutes. Add the garlic and cook for 1 minute more.
Add the corn and zucchini to the pan and increase the heat to medium. Cook the mixture for 2 minutes, stirring frequently. Add the tomatoes, salt, pepper, and sugar to the skillet and continue to cook for about 2 minutes more, until the tomatoes start to break down. Break the goat cheese into chunks and stir it into the vegetables until everything is creamy and well-combined. Off the heat, stir in the fresh basil. Taste and adjust the seasoning with more salt and pepper, if necessary. Serve warm.