- Makes: 4 servings
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Difficulty Rating: Easy
- Nutrition Highlights: Corn is loaded with phytonutrients for maintaining eye health and reducing risk of age-related macular degeneration. Cooking releases even more of these antioxidant properties.
- Recipe Created By: Charlyn Fargo
- Recipe From: Illinois Partners
- 3-4 ears fresh sweet corn (about 3 cups corn kernels)
- olive oil for cooking
- 1 large shallot, chopped
- 1 clove garlic, chopped
- 1 teaspoon ground cumin
- 1 teaspoon chili powder*
- 1 cup skim milk
- 2 tablespoons fresh goat cheese
- 1½ teaspoons lime zest, minced
- ¼ cup fresh chives, snipped
- salt and pepper
*Gluten-free note: Chili powder may contain MSG or wheat. McCormick brand chili powder is gluten free, according to the manufacturer.
- Microwave the corn for 3 minutes per ear until kernels are soft, turning as they cook. Cut the kernels from the ear being careful not to cut into the cob.
- Pour the oil into a large nonstick pan. The oil should film the bottom and sides. Warm pan over medium heat. Add the corn kernels, shallot, garlic, cumin and chili powder, and sauté until the corn begins to absorb the flavors and the garlic and shallot are soft, about 4 minutes.
- Stir in the milk and cheese and simmer, uncovered, until the liquid thickens, about 4 minutes. Mix in the lime zest and chives and season with salt and pepper. Transfer to a serving bowl and serve.
Nutrition Facts (per serving): Calories – 138, Fat – 5.8g, Dietary Fiber – 1.8g, Protein – 8.1g, Vitamin A – 15%, Vitamin C – 11%, Calcium – 22%, Iron – 13%.
**Nutrition information is calculated using an online calorie calculator. Variations may exist. Values are based on a 2,000-calorie diet.
Tips & Notes
Cut corn kernels off fresh cobs safely! Cut the cob in half crosswise and stand it on its flat, cut end. Use a sharp chef’s knife and cut kernels off the ear, one side at a time.