Healthy Mediterranean Cooking at Home

Category Archives: corn

Chicken Salad

Ingredients

3 cups cooked chicken: roasted, grilled, or rotisserie
Half a delicious red apple, seeded, peeled, and finely diced
1 tablespoon lemon juice
1 small yellow onion, finely diced
1 large celery stalk, finely diced
1 cup of small pecans, toasted
1 tablespoon chopped fresh dill
1 cup mayonnaise
Salt and pepper to taste

Directions

Mix the apple and lemon juice in a large bowl. Add the finely diced chicken and all the remaining ingredients except the pecans. When ready to serve, stir in the pecans. Serve over lettuce leaves with corn on the cob and heritage tomatoes.

 


Summer Squash Potato Gratin

Ingredients

1 large sweet onion, diced
8-10 small yellow summer squash (each about 4-inches long) sliced into thin rounds
5 medium red potatoes, peeled and sliced into thin rounds
Olive oil
3 cups shredded cheddar cheese
Salt and pepper

Directions

Preheat the oven to 400ºF
Coat the bottom of a large baking dish with olive oil. (I used a 12×8-inch oval baking dish.)

Cover the bottom of the dish with squash slices, overlapping them slightly. Sprinkle with salt and pepper. Sprinkle ⅓ of the onion and 1 cup of shredded cheese over the squash.
Cover the squash with potato slices, overlapping them slightly. Sprinkle with salt and pepper and then ⅓ of the onion and 1 cup of shredded cheese.
Cover the potatoes with another layer of squash, overlapping them slightly, Sprinkle with salt and pepper, and then ⅓ of the onion and 1 cup of shredded cheese.

Spray a large sheet of foil to cover the baking dish with cooking spray. Place the sprayed side down on the baking dish and press tightly to the edges of the dish.
Bake the casserole for one hour. Remove the foil and bake for 30 minutes more. Let the casserole rest for 10 minutes before serving.

Butter Braised Sea Bass

Ingredients

2-6oz sea bass fillets
3 tablespoons butter
Salt and pepper to taste
¼ cup chopped chives

Directions

In a small skillet, melt the butter, and add the sea bass. Sprinkle with salt and pepper. With a spoon scoop the butter up and over the fish. Cook for 5 minutes, turn the fish over and scoop butter over the fish as it cooks for 5-6 minutes more. Sprinkle with chopped chives and serve immediately.

Easy Corn On The Cob

Ingredients

2 fresh ears of corn, husked and silk removed
2 tablespoons butter
2 large sheets of waxed paper

Directions

Wash the corn well. Place each ear on a large sheet of waxed paper. Spread each ear with butter. Roll up and twist the ends closed. Place in the microwave and cook on high for 2 ½ minutes. Let rest for two minutes and serve.


Beef Brisket Enchiladas

Ingredients

8 flour tortillas
2 cups shredded cooked beef brisket {or any leftover beef}
1 cup fresh corn off the con
1 cup drained canned black beans
1-10 oz package red enchilada sauce
2-8 oz packages of green enchilada sauce
3 cups shredded cheddar cheese, divided

Directions

Preheat the oven to 400 degrees F.

In a mixing bowl combine the beef, corn, beans, 1 cup of cheddar cheese, and red enchilada sauce.
Spray a 9×13 inch baking dish with cooking spray. Pour one package of green enchilada sauce into the bottom of the baking dish.

Place the tortillas on kitchen towels. Evenly distribute the beef mixture onto each tortilla. Roll each tortilla up and place it in the baking dish.

Cover the tortillas with the second package of green enchilada sauce. Cover the dish with foil and bake for 30 minutes. Remove the foil and cover the yop of the tortillas with the remaining shredded cheddar cheese. Return the pan to the oven and bake for 15 minutes. Let sit for 5 minutes before serving.

 


 

Easy Corn Cakes

ingredients

2 cups corn kernels
¼ cup finely chopped green bell pepper
¼ finely chopped onion
½ cup shredded cheddar cheese
1 cup all-purpose flour
1 teaspoon baking powder
2 large eggs, lightly beaten
1 tablespoon honey
3/4 cup heavy cream
¼ teaspoon cayenne pepper
Vegetable oil, for frying

 

Directions

In a large bowl, stir together the corn kernels, bell pepper, onion, honey, and cheddar cheese.
In another bowl combine the flour, baking powder, ½ teaspoon salt, and the cayenne pepper.
Combine the flour mixture and corn mixture.
Stir in the eggs and heavy cream until the batter is well-combined.

Heat the oven to its lowest setting and have ready an oven-proof plate.

Coat the bottom of a large sauté pan with vegetable oil and place it over medium-high heat. Once the oil is hot, scoop 2- to 3-tablespoon mounds of the corn batter into the pan, spreading it lightly into a flat, circular shape. Cook the fritters for 2 to 3 minutes, then flip them once and cook them for an additional 3 minutes until they’re golden brown and cooked through.

Transfer the caked to the plate and place it in the warm oven.

Repeat the cooking process with the remaining batter, adding more oil to the pan if needed.

Zucchini Parmesan

Ingredients

2 small zucchini, cut into ½ inch slices
1 tablespoon olive oil
Salt and pepper to taste
¼ cup grated Parmesan cheese

Directions

heat the oil in a small skillet. Place the zucchini slices in the pan in a single layer. Add salt and pepper to taste. Let for 2-3 minutes. Turn and cook another 2 minutes. Remove from the heat and sprinkle with cheese.

Lemon Chicken Cutlets

Ingredients
Marinade
4 6-ounce thin, boneless, skinless chicken breasts
¼ cup freshly squeezed Meyer lemon juice
1/4 cup extra virgin olive oil
1 garlic clove, minced
1 large fresh thyme stem
Salt and pepper to taste

Coating
Salt and pepper to taste
1/2 cup all-purpose flour
1 tablespoon extra-virgin olive oil
1 tablespoon unsalted butter
Chopped fresh parsley

Directions

Combine the chicken cutlets with the marinade. Refrigerate, covered, for several hours.
Heat a large skillet over medium-high heat. Add the olive oil and butter, and swirl them around the pan.
Season the flour with salt and pepper. Durian the chicken cutlets and dredge in the flout.

Add the chicken to the pan and turn the heat to high and saute the chicken for 2 minutes per side. Sprinkle with chopped parsley and serve.


Egg Batter Pan-Fried Flounder

Ingredients

½ pounds boneless flounder or sole fillets
Salt and pepper
1 large egg
1/4 cup milk
1/4 cup all-purpose flour for dredging
Mild olive oil or vegetable oil for frying
Chopped flat-leaf parsley
Lemon wedges

Directions

Season the fish fillets with salt and pepper. Make the egg batter by whisking together the egg, a pinch of salt,  and milk in a shallow bowl.
Submerge the fish in the egg batter.

Pour about 1/4 inch of oil into a wide skillet over medium-high heat. When the oil looks wavy, lift the fish from the egg batter one piece at a time, allowing excess batter to drip off. (Discard remaining batter.) Carefully lay each fillet in the pan and let fry gently until golden, about 2 minutes per side. Remove and blot briefly on paper towels, then transfer to a warmed serving platter.

Sprinkle with parsley, and garnish with lemon wedges.

Sauteed Corn

Ingredients

4 cups corn kernels
1 small onion dice
¼ of green bell pepper, finely diced
2 tablespoons butter
Salt & pepper to taste
2 sprigs fresh thyme or 1/8 teaspoon dried

Directions

Combine onion, bell pepper, and butter in a saucepan. Cook over medium heat for 5 minutes. Add thyme.
Taste and season with salt and pepper.

Homemade Coleslaw

Prepare the day before serving.

Ingredients

Slaw
Half a medium head of green cabbage
Half a medium head of red cabbage
1 large garden carrot or 2 regular-sized carrots
2 scallions

Dressing
1/4 cup mayonnaise
1/4 cup sour cream
1/4 cup heavy cream
1/2 teaspoon celery seed
3/4 teaspoons salt
1/2 teaspoon black pepper
1 tablespoon wine vinegar
1 tablespoon honey or agave syrup
/21 tablespoon lemon juice

Directions

Whisk together the dressing ingredients in a large bowl.
Finely shred the cabbages and carrots. Finely chop the scallions.

Add the dressing and stir well/ Cover the bowl and refrigerate overnight.
Stir well before serving


Mahi Mahi

Ingredients

3 ¼-inch slices of red onion from a large onion, cut in half

8 (6ounces) mini sweet bell peppers, seeded and quartered

1 clove garlic, grated

1 teaspoon fajita seasoning or taco seasoning

2 Mahi Mahi fillets about 5 ounces each

¼ cup salsa

Salt and freshly ground pepper to taste

Avocado oil

1 lime

Directions

Preheat the oven to 350 degrees F

Heat one tablespoon of avocado oil in a medium skillet. Add the sliced onions and peppers.

Drizzle a teaspoon of oil in the bottom of a small baking dish.

place the mahi-mahi pieces on top and squeeze the juice of 1 lemon and drizzle with butter, top with sliced lemon, and sprinkle with the parsley and cilantro, cover and bake at 350 for about 30 mins or slightly firm to touch.

Black Bean And Corn Saute

Ingredients

1 1/2 tablespoons olive oil

1/21 a small onion, finely chopped

1 cup cooked with cooking liquid or canned black beans

1/2 teaspoon dried oregano

1/4 cup canned green chiles, cut into 1/4-inch dice

1 cup fresh corn kernels

Salt and freshly ground pepper to taste

Directions

Heat the olive oil in a medium saucepan over medium-low heat. Add the garlic and onions, and cook, stirring occasionally, until translucent and very soft, about 10 minutes.

Drain the black beans, and reserve 1/4 cup of the liquid. Add the beans, the reserved bean liquid, and the remaining ingredients to the saucepan; cover, raise heat to medium, and cook, stirring occasionally, 10 to 12 minutes. Remove from heat, transfer to a serving dish. Serve immediately.


 

Summertime Corn Chowder

For the corn stock ingredients

12 corn cobs (corn kernels removed and set aside for the chowder)
2 chive stalks
2 stems fresh parsley
2 stems fresh thyme
1 bay leaf

Directions

Put corn cobs, chives, parsley, thyme, bay leaf, and cold water to cover in a large pot and bring to a boil over high heat.

Reduce heat to low, cover the pot and simmer for 1 1⁄2 hours. Strain, discard the solids, and measure the broth.

If you do not have 6 cups add water to make the 6 cups. Set aside the broth.

For the chowder ingredients

2 tablespoons butter
2 leeks, white and light green sections, chopped
3 celery stalks, cut into 1/2-inch dice
3 carrots, diced
1 bell pepper, stemmed, seeded, and cut into 1/2-inch dice
1 jalapeno pepper, finely diced
1 lb potatoes, peeled and diced
6 cups fresh corn kernels, divided
1 sprig of fresh thyme
1 teaspoon chili powder
1 cup half-and-half or evaporated milk
6 cups corn stock or vegetable broth if you don’t make the corn stock
Kosher salt and black pepper to taste
Grated cheddar cheese, chopped chives, or crumbled bacon, for garnish

Directions

Heat the butter in a Dutch oven or large soup pot.

Add the leeks, celery, carrots, bell pepper, jalapeno, and potatoes to the pot and saute for ten minutes until soft.

Add 3 cups of corn, the 6 cups of corn stock, chili powder, and thyme.

Bring to a boil, lower the heat to a simmer, cover and cook for an hour. Remove the thyme branches.

Take the pot off the heat and puree the contents with an immersion blender.

Add the half and half, salt and pepper to taste, and the remaining 3 cups of corn.

Return the pot to heat and simmer the soup for about 30 minutes.

Corn Griddle Cakes

Ingredients

1 ½ cups cornmeal
1/2 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon kosher salt
2 teaspoons sugar or sugar substitute
1 ½ cups buttermilk
2 eggs, lightly beaten
6 tablespoons melted butter, plus more for greasing the griddle
3 cups freshly shucked corn kernels, from about 4 ears
1 small jalapeño chile, finely chopped, or to taste
3 tablespoons finely sliced scallions
Salsa or Sour Cream, for serving

Directions

Stir together cornmeal, all-purpose flour, baking powder, baking soda, salt, and sugar in a large mixing bowl. In a separate bowl, whisk together buttermilk, eggs, and 6 tablespoons melted butter. Add buttermilk mixture to the cornmeal mixture and mix briefly with a wooden spoon or whisk to obtain a thick batter. Add corn kernels, jalapeño, and scallions and stir to combine.

Set griddle or large cast-iron pan over medium heat. When the griddle is hot, grease lightly with butter, using a folded paper towel or pastry brush. Spoon 1/4 cup batter onto the griddle. Adjust heat as necessary to keep griddle cakes from browning too quickly. Cook for about 1 1/2 minutes, then carefully flip with a spatula and cook for another 1 1/2 minutes.
Serve immediately as soon as griddle cakes are ready or keep warm in a low oven until all the batter is used. To serve, put 3 griddle cakes on a plate. Top with a generous spoonful of salsa or sour cream.


Make my Chili recipe and serve it for dinner with a salad and chips. Save 1 cup of the chili to make the chili stuffed peppers another night.

4 servings

Ingredients

1 tablespoon olive oil
2 medium bell peppers, washed, seeded, and sliced in half
½ teaspoon sea salt
2 cups leftover chili
2 cups shredded cheddar cheese

Directions

Preheat oven to 400 degrees.
Line a baking sheet with foil, and spread olive oil over foil
Sprinkle the insides of the peppers with sea salt, and place cut side up on the baking sheet. I like to rub a little of the olive oil on the bottoms and cut the sides of the peppers.
Spoon chili into the peppers, and bake for 25 minutes.
Top with shredded cheese, and bake for additional 5 minutes or until cheese is melted and chili is heated through.

Corn with Tomatoes and Herbs

Ingredients

2 cups fresh corn
2 tablespoons unsalted butter
2 cups assorted cherry or grape tomatoes, halved
Kosher salt and freshly ground pepper
2 tablespoons chopped fresh chives
1 tablespoon chopped fresh basil

Directions

Melt 1 tablespoon butter in a large skillet over medium-high heat. Add the tomatoes and cook until softened, about 3 minutes. Stir in the corn,, 1 tablespoon water, 3/4 teaspoon salt, and a few grinds of pepper. Cook until the kernels are tender,3 to 5 minutes. Remove the pan from the heat and add the chives, basil, and the remaining 1 tablespoon butter; toss to combine.

 


Tacos

I served these tacos with corn and tomato saute.

For 2 servings

Ingredients

4-6 inch flour tortillas
8 large shrimp, peeled and deveined
1 teaspoon olive oil
⅓ cup jarred salsa
1 tablespoon canned diced green chilies
½ cup shredded cheddar cheese
½ cup prepared coleslaw {My Recipe}
Jarred jalapeño pepper slices

Directions

Preheat the oven to 350 degrees F. You will need a taco holder.
Place the four tortillas in the holder. Set aside while you prepare the shrimp.

In a medium skillet, heat the oil and then add the shrimp. Cook until just beginning to turn pink. Tuen the shrimp over. Add the salsa and green chilies. Mix well and tune the heat to low. Let the shrimp simmer until completely pink.

Place the tortillas in the oven for 5 minutes. Remove the holder and fill the tacos.
In each shell place 2 shrimp, several tablespoons of cheese, coleslaw, and jalapeno slices. Serve in the holder.

Note
I like using a taco holder because it makes it so much easier to bring the food to the table and each person can take their taco without it all falling out.


Enchilada Sauce

1 teaspoon garlic powder
3 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon salt
4 oz container chopped green chilies
2 tablespoons Instant flour
2 cups chicken broth (low sodium)
1 (15-ounce) can tomato sauce or finely chopped tomatoes (low sodium)
1 teaspoon agave syrup or honey

Enchilada Filling

2 tablespoons olive oil
1/2 cup finely chopped onion
2 lbs lean ground beef (sirloin or round)
2 garlic cloves, minced
1 teaspoon salt
1 cup corn
1 cup jarred salsa
8 flour tortillas (8-inch)
3 cups shredded cheddar cheese

For the sauce:
Combine all the ingredients for the sauce in a medium saucepan. Whisk until smooth.
Bring to a boil. Reduce the heat to low and simmer for 5 minutes

 

For the filling:
Heat oil in a large skillet. Add onion and cook until softened, about 3 minutes. Add garlic and cook, stirring, another minute. Add the ground beef and salt. Turn the heat to medium-high, break the beef up, and cook until all pink is gone from the meat. Stir in the corn and salsa and cook until all liquid has evaporated for about 15 minutes. Remove the skillet from the heat and let cool slightly. Stir in 1 cup of enchilada sauce into the beef mixture.
Preheat the oven to 375ºF. Oil a 9 ×13-inch glass baking dish.

To make the enchiladas:
Place the tortillas on kitchen towels or wax paper.

Spoon 2 cups of sauce into the prepared baking dish and spread it out on the bottom. Divide the filling evenly among the 8 tortillas. Roll up each tortilla tightly and place seam-side-down into the baking dish. Pour remaining sauce over all and sprinkle with cheese. Spray one side of a sheet of foil large enough to cover the baking den with cooking spray. Place the sprayed side down over the casserole.

Place enchiladas into the oven and bake15 minutes. Remove the foil and return the baking dish to the oven and bake for 18 more minutes until the cheese is completely melted and the sauce is bubbling.
Remove the dish from the oven, let it cool for 5 minutes before serving.

 



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