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If you enjoy eating corn, there is no time like the present to enjoy a fresh ear. May through September is peak season for munching on this favorite vegetable.

This deliciously sweet and incredibly versatile vegetable is perfect tossed into salads and salsas, creamed into soups or packed into corn cakes and corn bread.

For today’s Mexican Street Corn recipe, we’re enjoying it straight off the cob.

Mexican street corn, also known as elote, is typically served slathered in a mayonnaise-based dressing and sprinkled with cotija (ko-TEE-hah) cheese, chili powder and cilantro. In order to make this a Healthy Table recipe, cutting back on the quantity of the dressing was a must. We abandoned the slather and opted for a drizzle.

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Although we had to tweak a few ingredients to make this recipe healthier, one ingredient we wanted to stay true to was the mayonnaise. Nothing beats the creamy texture and delicious flavor of regular, full-fat mayonnaise. Unfortunately, mayonnaise comes with a big calorie price tag (about 100 calories per tablespoon). By combining a small amount of regular mayo with reduced-fat sour cream, we were able to create a rich, creamy, full-flavored sauce while keeping calories in check.

Corn provides dietary fiber, the B vitamins thiamin and folate, and a handful of minerals, including potassium, iron and magnesium. Yellow corn has some vitamin C and beta-carotene. It also contains lutein and zeaxanthin, two phytonutrients that may reduce the risk of age-related blindness.

The best way to enjoy fresh corn is to eat it as soon as possible after it is picked. From the moment corn is picked, its sugar begins to convert to starch, decreasing its natural sweetness. For the best flavor, enjoy corn within two days of purchasing. Store it in the refrigerator and don't shuck it until you're ready to use.

Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular Institute. For questions about today’s recipe, call 313-972-1920.

Grilled Mexican Street Corn

Serves:  5  / Prep time: 10 minutes  / Total time:  20 minutes

5 ears fresh corn on the cob

3 tablespoons reduced-fat sour cream

1 tablespoon mayonnaise

1 tablespoon 1% milk

1 tablespoon fresh lime juice

1 small garlic clove, peeled and minced

½ teaspoon chili powder

⅛ teaspoon salt

⅛ teaspoon black pepper

5 tablespoons grated Parmesan cheese

3 tablespoons fresh snipped cilantro or parsley

Prepare outdoor grill.

Pull husks away from corn cob and remove silks. To create a handle, tie corn husk together with kitchen twine below the corn cob.

Grill corn, turning every 2 to 3 minutes, until slightly charred on all sides. In a small bowl, whisk together sour cream, mayonnaise, milk, lime juice, garlic, chili powder, salt and pepper.

Drizzle dressing over cooked corn, sprinkle with Parmesan cheese and cilantro, and serve.

Created and tested by Darlene Zimmerman, MS, RD, for Heart Smart® .

125 calories (36% from fat), 5 grams fat (2 grams sat. fat, 0 grams trans fat), 15 grams carbohydrates, 6 grams protein, 219 mg sodium, 7 mg cholesterol, 124 mg calcium, 2 grams fiber. Food exchanges:  1 starch, 1 fat

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