Healthy Recipes Ingredients Healthy Vegetable Recipes Healthy Corn Recipes Sautéed Corn with Basil & Shallots 5.0 (2) 2 Reviews This sautéed corn recipe is a fresh and easy way to highlight summer’s most iconic vegetable. We add just a touch of butter, shallot and fresh basil to let the flavor of sweet corn straight from the cob do the talking. To remove the kernels mess-free, stand the corn up in a medium bowl and use a paring knife to cut the kernels from the cob starting from the top down. Voilà! You’ll have a bowl of neatly captured kernels ready for cooking. By Liz Mervosh Liz Mervosh Elizabeth Mervosh is a recipe tester and developer for Dotdash Meredith Food Studios in Birmingham, Alabama. She creates and fine-tunes recipes for brands including Southern Living, Real Simple, Food & Wine, People and EatingWell. EatingWell's Editorial Guidelines Published on June 26, 2024 Tested by Amanda Stanfield Tested by Amanda Stanfield Amanda Stanfield is a Test Kitchen assistant in the Dotdash Meredith Food Studios. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels. As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless Active Time: 15 mins Total Time: 15 mins Servings: 4 Nutrition Profile: Sesame-Free Nut-Free Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free No Added Sugar Gut Healthy Jump to Nutrition Facts Jump to recipe This Sautéed Corn with Basil & Shallots is a great way to prepare fresh corn. The fresh, in-season corn gets a buttery coating and is tossed with flavorful, fragrant shallots and basil. Besides adding a pop of color to your meal, corn also brings antioxidants and fiber. Whether you serve this as a side, toss it in a salad or top a taco with it, you’ll love this summery dish. Get our expert tips and tricks so you can make it all summer long. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! If you make this recipe ahead or have leftovers, it can be stored in an airtight container in the fridge for up to three days.Taste the corn as it cooks, checking for doneness. In-season corn will cook differently than out-of-season. You can substitute the basil with other soft herbs such as tarragon, parsley and chives, and you can add some chopped fresh green chiles and finely chopped garlic along with the shallots, if you wish. Nutrition Notes While somewhere along the way, corn got a bad reputation, it is a nutritious vegetable that can be enjoyed by many. For starters, it’s filled with resistant starch, a slow-to-digest carbohydrate, and fiber, which work together to keep you full longer. Corn is also loaded with the antioxidants lutein and zeaxanthin, shown to support healthy vision. And despite having “sweet” in its name, sweet corn is pretty low in natural sugars—one ear of corn has less than a third of the sugar in a medium banana and about one-fifth the amount of sugar in a medium apple. Shallots are a part of the onion family and, like onions, have some impressive health benefits. Research suggests that shallots are associated with a lower risk of cancer, heart disease, infectious diseases and diabetes. Like all plants, basil contains vitamins, minerals and antioxidants. There is some evidence that basil may have health-inducing properties, including reducing inflammation, inducing calmness and helping to stabilize blood sugar. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless Cook Mode (Keep screen awake) Ingredients 3 tablespoons unsalted butter, cut into pieces 4 cups fresh corn kernels (from 6 ears) 2 medium shallots, thinly sliced (1/2 cup) 1/4 cup thinly sliced fresh basil plus 2 tablespoons, divided 1/2 teaspoon salt 1/4 teaspoon ground pepper Directions Cook butter in a large skillet over medium-high heat, stirring occasionally, until melted and nutty-smelling, 3 to 4 minutes. Add corn; stir to coat. Reduce heat to medium; cook, stirring occasionally, until softened, about 6 minutes. Add shallots; cook, stirring occasionally, until fragrant; 2 minutes more. Remove from heat; stir in 1/4 cup basil, salt and pepper. Transfer to a serving dish; top with the remaining 2 tablespoons basil. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless Frequently Asked Questions How do you select the most flavorful corn? There are four things to look for when choosing the best corn: Make sure the husk is bright green and that the silks poking out of the top are golden. The corn should feel heavy, and the kernels should be plump and juicy. What’s the easiest way to remove corn kernels from the cob? If you’re into kitchen gadgets, like a handy corn planer or shaver, go for it. However, your paring knife will work just as well. Simply slice the kernels down from the narrow top of the corn to the bottom, and make sure you use a deep bowl to catch everything. What can I do with leftover corn cobs? Corn cobs are perfect for making sweet-flavored corn stock, which can be used as a substitute in any recipe calling for vegetable stock. You can add the corn stock to soups, chowders, rice, risottos and quinoa—and it can even be enjoyed as a beverage. EatingWell.com, June 2024 Rate It Print Nutrition Facts (per serving) 244 Calories 11g Fat 37g Carbs 6g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 3/4 cup Calories 244 % Daily Value * Total Carbohydrate 37g 13% Dietary Fiber 5g 17% Total Sugars 9g Protein 6g 12% Total Fat 11g 14% Saturated Fat 6g 28% Cholesterol 23mg 8% Vitamin A 103µg Vitamin C 11mg 13% Vitamin D 0µg Vitamin E 0mg 3% Folate 48µg Vitamin K 18µg Sodium 271mg 12% Calcium 27mg 2% Iron 1mg 7% Magnesium 48mg 12% Potassium 447mg 10% Zinc 1mg 10% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a freelance writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines