Product Description HEALTH BENEFITS OF CORN Corn has several health benefits. Because of the high fiber content, it can aid with digestion. It also contains valuable B vitamins, which are important to your overall health. Corn also provides our bodies with essential minerals such as zinc, magnesium, copper, iron & manganese. Corn is a good source of the antioxidants carotenoids, lutein & zeaxanthin, which promote eye health. Since corn is considered a starchy vegetable, people with diabetes need to keep in mind that a cup of corn (or a small ear of corn) contains 15 grams of carbohydrate & counts as one carbohydrate food choice. CHOOSING & PREPARING CORN Corn can be roasted, boiled, broiled, steamed, grilled or microwaved. You can add it to stews, casseroles, salads or salsa. Try adding corn kernels to cornbread batter for enhanced texture & flavor. Fresh corn on the cob is best if cooked as soon as possible after picking, but that’s not always practical. Once you have brought the corn home, place the ears in your refrigerator as soon as possible. Cold temperatures slow down the chemical reaction that causes corn to lose its sweetness. Leave the husk on, & let the corn sit in the refrigerator uncovered instead of wrapped up tightly in a plastic bag. It’s best if cooked within three days. Once cooked, corn will stay good for three to five days in the refrigerator & 10 to 12 months in the freezer. CORN CHALLENGE If you’re accustomed to boiling your sweet corn, try a new cooking method. Sweet corn on the grill can be a delicious addition to your meal. RECIPE Sweet peppers stuffed with scalloped corn Ingredients 4 red or green bell peppers 1 tablespoon olive oil 1/2 onion, chopped (about 1/4 cup) 1 green bell pepper, chopped 2 1/2 cups fresh corn kernels, cut from about 4 large ears of corn 1/8 teaspoon chili powder 2 tablespoons chopped fresh cilantro or parsley 3 egg whites 1/2 cup skim milk 1/2 cup water Directions Heat the oven to 350 F. Lightly coat a baking dish with cooking spray. Cut the tops off the bell peppers & remove the seeds. Place in the prepared baking dish & set aside. in a medium skillet, heat the olive oil over medium heat. Add the onion, chopped green pepper & corn. Saute until the vegetables are tender, about 5 minutes. Stir in the chili powder & cilantro or parsley. Reduce heat to low. in a small bowl, whisk together the egg whites & milk. Add to the corn mixture & stir. Increase heat & continue stirring until egg whites begin to set, about 5 minutes. The mixture should be moist, not dry. Spoon 1/4 of the corn mixture into each pepper. Add the water to the bottom of the baking dish. Cover the peppers loosely with aluminum foil. Bake until the peppers are tender, about 15 minutes. Transfer to individual plates & serve. Serves four. Serving size: 1 stuffed pepper Nutritional analysis per serving: calories 197, Total fat 5 g, saturated fat 1 g, trans fat Trace, monounsaturated fat 3 g, cholesterol 1 mg, sodium 83 mg, total
