Corn on the Cob with Queso Fresco
The spicy, tangy flavors of this Latin inspired twist on traditional corn on the cob will transport you to another country.
Recipe created by Garrett Berdan, RD
Corn on the cob is a good source of dietary fiber which can help reduce cholesterol and blood pressure. Serve it alongside a portion of your favorite grilled lean meat or soft tacos and a cold glass of milk to create a well-balanced DASH friendly meal.
4 ears corn with husks and stems
¼ cup light mayonnaise
½ teaspoon fresh garlic, minced
½ teaspoon fresh lime zest
1 ½ teaspoons fresh lime juice
1 fresh red jalapeno chili, seeds and ribs removed, finely minced
¼ cup queso fresco, crumbled
1/3 cup fresh cilantro leaves, chopped
1. Removed the silk from each ear of corn, leaving husks in tact. Soak ears of corn in cold water for 10 minutes.
2. Meanwhile, preheat a grill to medium-high heat.
3. Combine the mayonnaise, garlic, lime zest and juice, and minced red jalapeno in a small bowl. Set aside.
4. Place the soaked ears of corn onto the grill and cover. Turn corn occasionally and cook until tender, about 10-15 minutes. Remove corn to a plate. Peel husks back, but do not remove. Remove any remaining silk. Use a strip of husk and tie the peeled-back husks together to create a handle. Place corn back on the grill for 5 minutes, turning occasionally, until browned in spots.
5. Smear the mayonnaise mixture all over the corn and sprinkle with queso fresco and cilantro on all sides. Serve immediately.
Per serving: 225 calories, 10 g total fat, 2 g saturated fat, 29 g carbohydrate, 7 g protein, 7 g fiber, 155 mg sodium, 25 g potassium, 3 g magnesium, 104 g calcium