This month's recipe is one of the easiest summer side dishes there is. Unlike our other recipes which I have worked on or tweaked over the years, this recipe is not mine, but it was such a fast, tasty, and healthy addition to any summer cookout that I wanted to share it with you. Many thanks to the creator, whoever he might be.
Fresh corn can be eaten raw; it tastes delicious, crunchy, and sweet. Raw or cooked, corn is high in dietary fiber and low in fats and sodium. The cellulose in raw corn is not able to be broken down by the body, so most of it is not digestible. However, raw corn has Vitamin C, magnesium, and phosphorous that are lost when cooked. When cooked, Vitamin A and thiamin become available that can't be accessed by the body in the raw state.
What to do? When corn is fresh and in season, enjoys some in its raw state as a summer treat. Other times, cooked corn is probably a good choice. In this recipe, raw or cooked corn can be used.
Corn is mostly carbohydrates. A single serving is considered to be a half cup, or one half ear. A dish like this allows you to enjoy a moderate amount of corn while adding other vegetables and beans to make a satisfying and nutritious dish.
Don't throw away those raw corn cobs. They make a flavorful corn water or broth. Simply place the raw cobs in a stockpot and add cold water to just cover them. Bring the water to a boil then reduce it to a simmer. Allow it to simmer for about 30 minutes. Strain the liquid and use it in chowders and vegetable soups for a richer corn taste. A piece of onion, bay leaves, or thyme can be added to the water while simmering for even more flavor.
The dressing is so easy. Based on barbeque sauce, it is tangy and full flavored while staying light. Use any barbeque sauce that you like: tangy or sweet, homemade or bottle, hot or mild. The flavors of the dish will change with the choice of sauce. Use a neutral oil like canola or vegetable oil so as not to compete with the flavors - or waste your more expensive olive oil.
This dish improves with time to meld. If possible, allow at least an hour before serving. Delicious when made, it is even better the next day. Enjoy!
Barbeque Corn and BeansIngredients
- 2 ears fresh corn
- 1 (15oz) can white beans
- 1 red pepper
- 4 green onions
- salt and pepper to taste
- 2TBS barbeque sauce
- 2 TBS rice wine vinegar
- 2 TBS neutral oil
- For the dressing, mix the vinegar and barbeque sauce together, then whisk in the oil.
- Cut the fresh corn kernels from the cob
- Rinse and drain the beans
- Dice the pepper and slice the green onions
- Toss all together. Add the dressing and mix gently
- Add salt and pepper to taste
for more information and expanded ideas.
This class is made possible through the generosity of Legacy Village Giant Eagle. Please patronize them and let them know if you enjoyed the class!