Posted at: 07/17/2012 1:05 PM

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Oh-So-Sweet Corn!

A key sign of summer is sweet corn and what summer barbecue cookout would be complete without it?  This delicious treat is so great tasting, it’s almost too easy to forget that it is good for you too!  Jen Haugen, Registered Dietitian at Austin Hy-Vee will take you on a trip to a local sweet corn farm to learn how that sweet corn gets from the field to the store and then take a look at how to grill it up on those hot days where you don’t want to heat up the kitchen.

A Bushel of Benefits
Corn is healthier than you think providing key health benefits for two common problems as we age.
 
Locally Grown Sweet Corn

We will visit a local farm to learn the story of how it’s grown.

Grillin’ Time
An easy way to cook up this vegetable is using the grill.  Learn three easy ways to make this already delicious vegetable delectable.  And learn about new ways to add a little flavor to your butter to top your corn.

Grilled Corn-On-The-Cob with Basil Butter
Serves 4. Source: | Hy-Vee Test Kitchen.
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All you need:
1/4 cup Hy-Vee unsalted butter, at room temperature
2 tbsp chopped fresh basil
1/8 tsp Hy-Vee salt
1/8 tsp Hy-Vee black pepper
4 ears corn-on-cob, husks and silk removed

All you do:
Stir butter, basil, salt and black pepper until combined; set aside.
Wrap each ear of corn individually in aluminum foil.
Grill over medium-heat about 20 minutes or until kernels are tender, turning occasionally.
Remove corn from grill; unwrap corn and serve with basil butter.
Daily nutritional values:
10% vitamin A
10% vitamin C
0% calcium
2% iron

Nutrition information per serving:
Calories: 190 Carbohydrate: 18g Cholesterol: 30mg Dietary Fiber: 2g Fat: 14g Protein: 4g Saturated Fat: 7g Sodium: 75mg Sugar: 5g Trans fats: 0g

Two Ways to Grill

  • Peel back the husk and remove the silk, then bring the husk back over the cob.  By leaving the husk on during grilling, you will taste a smokier flavor.  Soak the corn in the husk in cold water for a few hours before grilling.  This will help prevent a large flare up in your grill and also help steam the corn as it grills, making it juicier.  To grill, wrap each ear of corn tightly in foil and place on a preheated medium-hot grill, cook for 15-20 minutes, turning occasionally, until corn is tender. 
  • Rub husked ears with a little butter and wrap in foil.  Grill over medium-heat for 15-20 minutes or until kernels are tender, turning occasionally.  This will result in juicy, steamed sweet corn.

Check out www.hy-vee.com for more delicious recipes.
Top 10 ways to enjoy corn: http://www.fruitsandveggiesmorematters.org/top-10-ways-to-enjoy-corn
Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.