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Fresh Summer Corn Sauté

Photo: Jennifer Causey; Styling: Claire Spollen

Yield

Serves 4 (serving size: 1/2 cup)

Basil adds a fresh flavor to this corn sauté. 

Ingredients

  • 2 teaspoons unsalted butter
  • 2 cups fresh corn kernels
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons torn basil leaves

Nutrition Information

  • calories 80
  • fat 2.9 g
  • satfat 1.5 g
  • monofat 0.8 g
  • polyfat 0.4 g
  • protein 2 g
  • carbohydrate 14 g
  • fiber 2 g
  • cholesterol 5 mg
  • iron 0.0 mg
  • sodium 157 mg
  • calcium 5 mg

How to Make It

  1. Melt butter in a large nonstick skillet over medium-high heat. Add corn, salt, and pepper; sauté 4 minutes or until crisp-tender, stirring occasionally. Sprinkle with basil.

  2. Fresh Creamed Corn: Melt 2 teaspoons butter in a large nonstick skillet over medium-high heat. Add 2 cups fresh corn kernels and 2 tablespoons minced shallots to pan; cook 1 minute, stirring constantly. Add 3/4 cup 1% low-fat milk, 2 teaspoons all-purpose flour, and 1/4 teaspoon salt to pan; bring to a boil. Reduce heat to low; cover and cook 4 minutes. Serves 4 (serving size: 1/2 cup) CALORIES 107; FAT 4g (sat 8g, mono 9g, poly 5g); PROTEIN 4g; CARB 18g; FIBER 2g; CHOL 7mg; IRON 1mg; SODIUM 194mg; CALC 62mg

  3. Fresh Corn Sauté with Red Pepper and Onions: Melt 2 teaspoons butter in a large nonstick skillet over medium-high heat. Add 2 cups fresh corn kernels to pan; sauté 2 minutes. Add 1/4 cup chopped green onions, 1/4 cup diced red bell pepper, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper to pan; sauté 2 minutes or until crisp-tender. Serves 4 (serving size: about 1/2 cup) CALORIES 85; FAT 9g (sat 5g, mono 8g, poly 4g); PROTEIN 3g; CARB 15g; FIBER 2g; CHOL 5mg; IRON 1mg; SODIUM 176mg; CALC 8mg

  4. Fresh Corn Sauté with Bacon and Chives: Chop 2 center-cut bacon slices. Add bacon to a large nonstick skillet over medium-high heat; cook until bacon begins to brown. Add 2 cups fresh corn kernels, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper to pan; sauté 4 minutes or until crisp-tender. Sprinkle with 1 tablespoon chopped fresh chives. Serves 4 (serving size: 1/2 cup) CALORIES 75; FAT 2g (sat 7g, mono 3g, poly 4g); PROTEIN 3g; CARB 14g; FIBER 2g; CHOL 4mg; IRON 0mg; SODIUM 224mg; CALC 3mg

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.