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Editor’s note
The following abstract describes a publication that is available for purchase or as a downloadable PDF.
Susan Mills-Gray
Easy-to-prepare recipes and tips for using sweet corn are displayed in this eight-page flier. Additional seasonal recipes, ingredients, tips, and safety measures are also included.
Topics
- Sweet corn
- SNAP
- Recipes
- Healthy eating
- Food preparation
- Cooking tips
Recipes
- Corn and Green Chili Salad
- Strawberry Cucumber Salad
- Potato Nachos
- Refrigerator Pickled Cucumbers
- Chicken Quesadillas
- Green Beans with Tomatoes and Basil
- Un-beet-able Berry Smoothie
- Greens with Carrots
- Baked Zucchini Sticks
Pages
- 8
Sweet Corn Tips
- Top-quality sweet corn ears have fresh green husks and ears well-filled with bright-colored, plump, and milky kernels.
- Ears should be free of insect and disease damage. Cut out any sections that appear damaged.
- Tassels should be slightly tacky and brown—avoid black or brittle tassels.
- Husks should still be damp from the field and tightly wrapped around the ear.
- Corn is overripe if indentions have formed in the kernels or kernel contents resemble glue.
- Harvest and store ears promptly to maintain the highest quality. If unable to use immediately, store sweet corn unhusked in the refrigerator and use within two days.
- Wash – Rinse corn thoroughly in cold water to remove dirt. Do not use soap, detergent, or bleach because these liquids absorb into the vegetable.
- Corn is an excellent source of thiamin and a good source of fiber, vitamin C, folate, niacin, phosphorus, and manganese. Corn is low in sodium and fat. One medium size cooked ear has 85 calories. 1 cup of sweet corn has 125 calories.
Corn and Green Chili Salad
Cilantro, lime juice, and green onions add a delightful taste to this corn side dish. Use in-season, fresh corn when possible.
Yield: 4 Servings
Time: 10 Minutes
Ingredients
- 2 cups corn (frozen and thawed)
- 1 can diced tomatoes with green chilies (10 ounce)
- ½ tablespoon vegetable oil
- 1 tablespoon lime juice
- ⅓ cup green onion (sliced)
- 2 tablespoons cilantro (fresh chopped)
Instructions
- Combine all ingredients in a medium bowl.
- Mix well.
Source:
https://ohioline.osu.edu/factsheet/hyg-5516
Strawberry Cucumber Salad
Yield: 4 Servings
Time: 20 Minutes
Ingredients
- 2 Tablespoons low-fat or nonfat plain yogurt
- 4 teaspoons apple cider vinegar
- 1 Tablespoon honey or brown sugar
- ¼ teaspoon onion powder
- ¼ teaspoon prepared mustard
- ¼ teaspoon salt
- 1 Tablespoon lemon juice
- 1 ½ teaspoons vegetable oil
- ¾ teaspoon poppy seeds (optional)
- 2 cups sliced strawberries
- 2 ½ cups thinly sliced cucumber
Instructions
- Wash hands with soap and water.
- In a small bowl, combine yogurt, vinegar, honey, onion powder, mustard, salt, lemon juice, oil and poppy seeds, if desired. Mix well.
- In a large bowl, add the strawberry and cucumber slices. Pour the dressing over and gently mix until evenly coated.
- Refrigerate leftovers within 2 hours.
Source:
https://foodhero.org/recipes/strawberry-cucumber-salad
Potato Nachos
Yield: 5 Servings
Time: 60 Minutes
Ingredients
- 1 pound potatoes, skins on
- 2 teaspoons vegetable oil or cooking spray
- 8 ounces lean ground turkey (15% fat or less)
- ½ teaspoon chili powder
- ½ cup shredded cheddar cheese
- 1 cup shredded lettuce
- 1 medium tomato, diced
- ¾ cup peeled and diced cucumber
- 1 Tablespoon chopped cilantro
- ¾ cup salsa
Instructions
- Wash hands with soap and water.
- Slice potatoes into small circles about 1/4 inch thick.
- Lightly coat the potato slices with oil (or spray for 3 seconds with cooking spray).
- Arrange slices on a baking sheet in a single layer. Bake in the oven at 450 degrees F for 25 to 30 minutes, depending on desired darkness.
- Meanwhile, add ground turkey and chili powder to a skillet. Cook, stirring over medium heat (300 degrees F in an electric skillet) for 8 to 10 minutes or until turkey browns.
- Remove potatoes from the oven.
- Transfer baked potatoes to an oven-safe dish. Top with turkey and sprinkle with cheese. Put back in the oven to melt the cheese, about 2 minutes.
- Remove from oven and top with lettuce, tomato, cucumber, cilantro and salsa.
- Refrigerate leftovers within 2 hours.
Source:
https://foodhero.org/recipes/potato-nachos
Refrigerator Pickled Cucumbers
Yield: 1 Pint
Time: 20 Minutes
Ingredients
- 2/3 cup vinegar (any type)
- 1/3 cup water
- 1 teaspoon salt
- 2-4 teaspoons sugar
- 1-2 Tablespoons seasonings
- 11/2 cups cucumber slices
Instructions
- In a small saucepan, heat the vinegar, water, salt and sugar until the mixture simmers. Stir until the salt and sugar are dissolved and remove from heat.
- Place the seasonings in the bottom of a clean pint-sized glass jar. Add the cucumber slices, packing them closely together. Leave about 1/2 inch space at the top of the jar.
- Fill the jar with the warm vinegar mixture to cover the cucumbers. Close the jar with a clean lid and refrigerate for 1 to 3 days to allow flavors to develop.
- Store pickles in the refrigerator. Use within 3 months.
Source:
https://foodhero.org/recipes/refrigerator-pickled-cucumbers
Chicken Quesadillas
Yield: 4 Servings
Time: 15 Minutes
Ingredients
- 1 cup boneless skinless chicken thighs, cooked and shredded
- ¼ cup bell pepper, chopped
- ¼ cup onion, chopped
- 2 tablespoons salsa
- 4 whole-wheat tortillas
- ½ cup reduced-fat Monterey Jack cheese, shredded
Instructions
- In a medium bowl, mix chicken, bell pepper, onion, and salsa together.
- Place a skillet on the stove at medium heat until hot (cooking spray optional).
- Place a quarter of the chicken mixture on half of each tortilla and top each with 1 tablespoon of the cheese.
- Fold tortillas in half, covering filling.
- Place tortillas in heated pan and brown for approximately 2-4 minutes. Turn tortillas over and brown other side.
- Cut each folded tortilla into 3 wedges. Serve immediately.
Source:
https://efnep.ifas.ufl.edu/media/efnepifasufledu/pdfs/tc-recipes/Chicken-Quesadillas.pdf
Green Beans with Tomatoes and Basil
Green beans get a flavor boost from parsley and basil, tomatoes, and onion.
Yield: 6 Servings
Time: 15 Minutes
Ingredients
- 6 cups green beans (about 1 pound, ends snipped)
- 1 tablespoon olive oil
- 1 onion (medium, finely chopped)
- 1 can tomatoes (14.5 ounce can, drained and chopped)
- 1 tablespoon basil (fresh or 1/2 teaspoon dried)
- 1 tablespoon parsley (fresh or 1/2 teaspoon dried)
- salt and pepper (to taste, optional)
Instructions
- Cook beans in a large saucepan of boiling water for 5 minutes; beans will still be crisp. Drain and rinse under cold running water. Set aside.
- In a large frying pan, heat olive oil over medium heat. Add onion and cook 2-3 minutes until softened.
- Add tomatoes, basil and parsley. Cook 3 minutes to heat and combine flavors.
- Stir beans into pan and cook 5-6 minutes. Season with salt and pepper (optional).
Greens with Carrots
A fresh and crunchy salad using your favorite greens.
Yield: 4 Servings
Time: 35 Minutes
Ingredients
- 8 cups greens (try kale, bok choy, chard, collard, mustard or others)
- 2 teaspoons vegetable oil
- 2 large carrots, peeled and cut in thin strips or coarsely shredded
- 1 clove garlic, minced or 1/4 teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 1 teaspoon ground coriander (optional)
- 1 pinch cayenne pepper (optional)
- 1 Tablespoon vinegar
- 1 ½ teaspoons low-sodium soy sauce
Instructions
- Wash hands with soap and water.
- Wash greens and separate leaves from stems if needed. Slice stems crosswise, if using. Chop or slice leaves into thin strips.
- Heat oil in large skillet over medium-high heat (350 degrees F in an electric skillet).
- Add carrots and stems, if desired; cook for 2 minutes. Add garlic and cook for 1 minute.
- Add greens, salt, pepper, coriander and cayenne, if desired. Stir often.
- When greens have turned bright green and begun to wilt, remove from heat. Sprinkle vinegar and soy sauce over the top. Toss gently and serve.
- Refrigerate leftovers within 2 hours.
Source:
https://foodhero.org/recipes/greens-carrots
Un-beet-able Berry Smoothie
Kid-approved recipe with berries, pineapple and colorful beets is quick and fun to make!
Yield: 4 Servings
Time: 5 Minutes
Ingredients
- 1 cup pineapple juice
- 1 cup low-fat plain or vanilla yogurt
- 1 ½ cup fresh or frozen berries (any type)
- ½ cup beets (cooked from fresh or canned and drained)
- 1 small frozen banana (optional)
Instructions
- Wash hands with soap and water.
- Combine all ingredients in a blender.
- Blend until smooth and serve right away.
- Refrigerate or freeze leftovers within 2 hours.
Source:
https://foodhero.org/recipes/un-beet-able-berry-smoothie
Baked Zucchini Sticks
Healthier version of fried zucchini topped with parmesan and Italian herbs!
Yield: 8 Servings
Time: 35 Minutes
Ingredients
- 4 medium zucchini
- 2 eggs
- ½ cup water
- ¼ cup finely grated parmesan cheese
- 1 ½ cups bread crumbs
- 1 Tablespoon dry Italian herbs
Instructions
- Wash hands with soap and water.
- Cut zucchini into sticks about 3 inches long.
- Microwave zucchini for about 3 minutes. Pat dry with a paper towel.
- Mix eggs and water together in a small bowl. Mix cheese, bread crumbs and herbs together in another small bowl.
- Dip zucchini sticks first into the egg mixture and then into the bread crumb mixture.
- Arrange zucchini in rows on a lightly greased baking sheet. Broil until golden brown, about 12 to 15 minutes. Turn while cooking, after about 8 minutes.
- Refrigerate leftovers within 2 hours.