Corn has gotten a bad rap in the past few years, especially the GMO variety. But this time of year, there is plenty of organic, non GMO, local corn that is just begging to be eaten! Isn’t that what summer is about?
It’s true, corn is in everything in some fashion, including your sausage and bacon, eggs, to every day products that you’ve grown accustomed to using. From cornstarch to chalk to bedding and nearly everything in between, all are made with corn. You’re more than likely to drive to work using corn!
But fresh corn is delicious just as it is, steamed or grilled until bright yellow and crisp, topped with a little butter and a little sea salt, it’s a treat to be enjoyed right now. It low in fat, (sans butter) and nutritious. One cup of fresh sweet whole kernel corn has about 133 calories and only 1.64 grams of fat. It’s about 10 percent fat, 82 percent carbs and 8 percent protein. It’s rich in phosphorus, magnesium, and zinc. It’s also a good source of iron.
Just remember, it’s not a veggie, it’s a grain (although gluten free) so enjoy corn in season, but count it as your grain (not your veggie). Enjoy this casserole!
Zucchini and Corn Casserole
1 tablespoon olive oil (plus a little extra to grease the casserole dish)
1 small onion, chopped fine
3 medium zucchini, julienned
2 ears corn on cob, kernels removed
1 cup cooked brown rice
2 eggs slightly beaten (can sub 3 egg whites)
2/3 cups unflavored yogurt
1/2 cup shredded part skim mozzarella cheese
2 tablespoons grated parmesan cheese
1 tablespoon grated parmesan cheese (yes again)
2 tablespoons breadcrumbs
1 tablespoon breadcrumbs (again)
1/2 teaspoon salt
1/4 teaspoon black pepper
Preheat oven to 350. Lightly grease an 8 x 8 casserole dish.
In a large skillet sauté onion and zucchini for about ten minutes until onion is translucent. Add corn kernels, sauté for another five minutes. In a large mixing bowl add cooked brown rice and onion and corn mixture, set aside.
In a small mixing bowl combine the eggs, yogurt, mozzarella, 2 tablespoons parmesan, 2 tablespoons breadcrumbs, salt and pepper, mix well. Add egg mixture to cooled rice mixture.
Add the mixture to your casserole dish. Bake 30 minutes until bubbly. Remove from oven, sprinkle with remaining parmesan cheese and breadcrumbs, bake another five minutes until cheese is melted the way you like it.