By Craig T. Kojima, Star-Bulletin
The Nozawas, left to right: Robert, Jigger, Clare,
Stephanie and Stephanie's fiance, Kalford Keanu Jr..
Delightful recipes for corn
Corn Fritters(From "Supersweet Corn-Ucopia Favorite Recipes,"
edited by James Brewbaker, University of Hawaii College
of Tropical Agriculture & Human Resources, 1997)2 cups fresh corn kernels (can use young field corn)Beat egg yolks. Mix in corn. Season to taste. Add flour -- more for "oysters" or less for pancakes.
3 eggs separated
1/4 to 1 cup flour
Beat egg whites until stiff. Fold corn mixture into egg whites. In a wok, heat oil to 300 degrees. Fry dollops of dough until golden brown.
If desired, spice up fritters with chiles or hot sauce, or serve with coconut syrup, powdered sugar or other topping. Makes 12 fritters.
Approximate nutritional analysis per fritter using 1/4 cup total flour: 90 calories, 6 grams total fat, 1 gram saturated fat, 55 milligrams cholesterol, 20 milligrams sodium. Per pancake using 1 cup total flour: 120 calories.*
Spicy Corn and Tomato Salad(From "Healthy Indulgences" by Lynn Fischer, Hearst, 1995, $20)2 cups corn kernels, fresh or frozenBring a large nonstick skillet filled with 1/4 inch of water to a boil. Add corn and cook 1 to 2 (for frozen, 3 to 4) minutes, covered, or until just tender; drain and cool.
2 tomatoes, diced
1/4 teaspoon white pepper
3 tablespoons white wine or cider vinegar
1 teaspoon Dijon mustard
2 tablespoons chopped parsley
2 tablespoons chopped fresh basil
1-1/2 teaspoons dried summer savory (optional)
2 drops Tabasco
In a small bowl, whisk vinegar, mustard, parsley, basil, savory, if using, and the Tabasco, and set aside. In a salad bowl, mix the corn and tomatoes. Pour the dressing over the corn and tomato mixture and toss lightly. Add salt and pepper to taste. Serve warm or chilled. (To warm, cover salad with plastic wrap and heat in microwave on low for 1 to 2 minutes.)
Approximate nutritional analysis per serving: 105 calories, 1 gram total fat, trace of saturated fat, no cholesterol, 53 milligrams sodium.*
Everybody Salsa(From "Looneyspoons -- Low-Fat Food Made Fun!"
by Janet and Greta Podleski, Granet, 1997, $20)1 cup corn kernels (thaw first if using frozen)Spray a medium saucepan with nonstick spray. Add all ingredients except cilantro. Cook and stir over medium heat for 5 to 7 minutes, until onions are tender and vegetables are heated through.
1 cup diced tomato
1 cup canned black beans, drained and rinsed
1/2 cup EACH diced onions and diced red bell pepper
1/4 cup grated carrots
1 jalapeno chile pepper, seeded and minced
1 clove garlic, minced
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon black pepper
1/4 cup chopped fresh cilantro
Stir in cilantro. Serve warm or cold. Makes about 4 cups.
Approximate nutritional analysis per 1/2-cup serving: 62 calories, 0.5 gram fat, no cholesterol, 152 milligrams sodium. *
Fried Corn(From "1,001 Low-Fat Vegetarian Recipes"
by Sue Spitler, Surrey, 1997, $20)Vegetable cooking spray, preferably mesquite flavoredSpray large skillet with cooking spray; heat over medium heat until hot. Add corn, bell peppers and garlic to skillet; spray generously with cooking spray. Cook, covered, over medium-low heat until vegetables are very tender and browned, about 25 minutes, stirring occasionally.
3 cups fresh corn cut from the cob (3 or 4 ears) or frozen whole-kernel corn, thawed
1 green bell pepper, sliced
1 red bell pepper, sliced
3 cloves garlic, minced
1/4 cup water
Salt and pepper, to taste
Stir water into skillet; cook, covered, over low heat until water is absorbed, about 15 minutes. Season to taste with salt and pepper. Makes 4 servings, each 3/4 cup.
Approximate nutritional analysis per serving: 127 calories, 0.5 gram fat, no cholesterol, 7 milligrams sodium.*
Roasted Chile Corn Bread(From "1,001 Low-Fat Vegetarian Recipes")2 ears corn, in the husksSoak corn in water to cover for 30 minutes; drain.
Vegetable cooking spray, preferably mesquite flavored
1 small red bell pepper, halved
1 small poblano chile, halved
1 jalapeno chile, halved
3 green onions, white parts only
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano leaves
1-1/2 cups all-purpose flour
1/2 cup plus 1 tablespoon yellow cornmeal
3 tablespoons light brown sugar
2-3/4 teaspoons baking powder
1/2 to 3/4 teaspoon salt
2 egg whites
1 cup buttermilk
3 tablespoons minced cilantro
Spray foil-lined jellyroll pan with cooking spray; arrange vegetables in single layer on pan, with corn to the outside. Spray vegetables, except corn, generously with cooking spray; sprinkle vegetables, except corn, with cumin and oregano.
Roast vegetables at 425 degrees until browned and tender, about 40 minutes. Let stand until corn is cool enough to handle. Remove and discard corn husks; cut corn kernels off cobs. Chop remaining vegetables into 1/4-inch pieces.
Combine flour, 1/2 cup cornmeal, brown sugar, baking powder, and salt in medium bowl. Whisk egg and egg whites into buttermilk; add to flour mixture, stirring just until combined. Stir in vegetables and cilantro.
Grease 8-inch baking pan and sprinkle with the remaining 1 tablespoon cornmeal; pour batter into pan. Bake at 350 degrees until corn bread is browned and toothpick comes out clean, 35 to 40 minutes. Cool on wire rack; serve warm. Makes 9 servings.
Approximate nutritional analysis per serving: 176 calories, 2 grams total fat, 0.5 gram saturated fat, 25 milligrams cholesterol, 283 milligrams sodium.*
Corn Haupia(By James Brewbaker,
"Supersweet Corn-Ucopia Favorite Recipes")1 cup cooked corn kernelsMachine process corn and 1 cup of the water until very smooth. Add cornstarch, sugar and salt.
1 cup water
1/2 cup cornstarch
1/4 cup sugar
1 cup coconut milk
Heat coconut milk in saucepan. Add corn mixture slowly, stirring constantly until mixture thickens. Pour into 9-inch-square cake pan. Cool, then chill in refrigerator. Makes 12 servings.
Options: Use more cornstarch for "finger food." Sprinkle grated coconut, slivered almonds or macadamia nut bits on haupia before chilling. Substitute 1 cup milk for 1 cup water.
Approximate nutritional analysis per serving: 100 calories, 5 grams total fat, 4 grams saturated fat, no cholesterol, 25 milligrams sodium. Per serving using lite coconut milk: 60 calories, 1.5 grams total fat, 1 grams saturated fat, no cholesterol, 30 milligrams sodium.*