Superfood of the Month: Corn

Corn deserves more credit than it gets. While many people think of corn as a simple summer side dish, it provides a surprising mix of fiber, vitamins, antioxidants and energy-producing carbohydrates. Whether it’s fresh off the cob at a cookout or added to salads, soups and other meals, corn can be a nutritious addition to any diet. 

Health Benefits

• Provides fiber that supports digestive health and helps keep you feeling satisfied 
• Contains lutein and zeaxanthin, two antioxidants that support healthy vision 
• Delivers complex carbohydrates that provide a steady source of energy 
• Contains B vitamins that help the body convert food into usable energy 
• Provides important minerals such as magnesium and phosphorus 
• Contains antioxidants that help protect cells from everyday wear and tear 
• Supports heart health when used in place of highly processed side dishes 
• Is gluten-free, making it a versatile option for many eating styles 
• Can be enjoyed in many forms, including fresh, frozen, grilled or added to recipes 
• Combines great taste with valuable nutrition

Street Corn Chicken Rice Bowls 

Ingredients 

• 4 5-oz chicken breasts, boneless, skinless 
• 1 c rice 
• 1 T paprika 
• ¼ oz cumin 
• 1 T garlic powder 
• 1 T oregano, dried 
• 2 T canola oil 
• 20 oz corn 
• 4 oz yellow onion, diced 
• 2 oz jalapeno, diced 
• 2 oz cotija, grated 
• 1 lime 
• 2 T avocado pulp 

Sauce 

• 1/3 c light mayonnaise 
• ½ c sour cream 
• 1/3 oz chili powder 
• ¼ c lime juice 
• 3 T milk 

 Directions 

1. Mix sauce ingredients in a bowl. 
2. Season chicken on both sides with salt, pepper, cumin, paprika, garlic powder and oregano. Heat a skillet over medium heat. Add canola oil and, once hot, add chicken. Cook until cooked through (165°F), flipping once. Remove to a plate. 
3. Add a little canola oil to the skillet, if needed. Add corn, onion and jalapeno. Turn heat to high, cover with a lid and sauté, stirring occasionally, until corn is charred and tender, about 4 to 5 minutes. Remove from heat. Stir in half of the sauce to make a creamy street corn mixture. 
4. Prepare rice according to package instructions. 
5. Spoon rice into a bowl. Top with chicken and street corn, and garnish with cheese and avocado pulp. 
6. Serve with a lime wedge and extra sauce, if desired.

Serves 4
Nutrition per serving – calories: 490, fat: 22g, cholesterol: 125mg, sodium: 460mg, carbohydrates: 37g, protein: 40g