Corn on the cob is a popular food in many countries around the world. It is healthy, low in fat and also low in calories. It contains a moderate amount of carbs and a small amount of protein and serves as one of your 5 a day.
If you are following a strict low carb diet then corn would not be ideal but if you allow some carbs in your diet then corn would be perfect to consume with some protein such as chicken or fish.
During the summer months corn on the cob is very popular as it is commonly served at social gatherings such as BBQs. It is very nutritious and contains nutrients such as pantothenic acid, folate, phosphorus, vitamin B3, vitamin B6 and niacin which are all needed to keep our bodies healthy.
You can buy corn on the cob ready prepared but if it is not prepared then you will need to prepare it before you cook it. To prepare corn on the cob you need to remove the husk which is the green part on the outside. You do this by splitting the husk at the top of the corn and pulling down. When you get to the end, rip the husk off from the corn. Remove the strands of silk left from the husk and then wash.
Cooking corn on the cob is down to personal preference as all cooking methods give corn a slightly different taste and texture. Boiling and steaming corn will produce a soft but firm texture. Grilled and roasted corn will produce a more crunchy and crisp texture.
Boiling Corn on the Bob
Boiling corn on the cob is one of the most common methods used as it is quick and easy.
1. Fill a pot with water, enough to cover the corn and bring to a boil.
2. Using tongs, slowly lower each corn into the boiling water.
3. Boil for approximately 5 minutes.
4. Drain the corn and season with salt and pepper. Butter can also be added if desired.
Steaming Corn on the Cob
Steaming is a great way to enjoy corn on the cob. This process ensures that the corn retains most of its nutrients. You will need a steamer basket but ensure the basket is big enough for the corn to fit in. You may have to break the corn in half.
1. Fill a large pot with approximately 2 inches water and place the steaming basket over the pot. If the water is touching the bottom of the basket then pour some water out.
2. Place the pot over a high heat and bring to boil.
3. Once the water begins to boil, place the corn inside the steamer in the pot.
4. Cover with a lid and steam for 4-5 minutes or until the corn becomes a deeper yellow. If you prefer your corn softer then let it steam for around 8 minutes and if you want it very soft then steam for around 12 minutes. Carefully remove the corn from the steaming basket with tongs and serve with butter.
Grilled – BBQ and gas grill
Grilling or cooking corn on the BBQ is pretty straight forward
1. Place corn on a pre heated grill or BBQ.
2. Cook for 10 minutes, turning occasionally and cook until the corn is charred.
Roasted Corn on th Cob
Oven baked corn is delicious and flavoursome. It is crisp and juicy and is easy to prepare.
1. Cut rectangle pieces of foil, enough to wrap a whole corn.
2. Then mash approximately 100g of butter if using 4 corn on the cobs.
3. Add some parsley to the butter and mix.
4. Place a corn on each piece of foil and add some butter to each.
5. Wrap the foil around the corn and seal edges to form a parcel.
6. Bake in the oven for 35 minutes or until tender.
Nutritional Data from: McCance and Widdowson’s The Composition of Foods