What to Do With Leftover Frozen Sweet Corn

What to Do With Leftover Frozen Sweet Corn

Sep 29, 2016

When I was growing up I can remember eating sweet corn multiple nights in a row because we had so much of it! 

My parents would often freeze the extra sweet corn to be used in recipes like stews, chili, corn bread, corn chowder, and corn salsa to name a few. 

Your summer sweet corn can be enjoyed throughout the year with a little planning and preparation involved ahead of time.

Here is a simple fall chili recipe that has a hint of sweetness from the Fuji apples and sweet corn along with a little kick from the cayenne pepper! 

If you don’t have any leftover sweet corn you can always use canned no-salt added corn or even fire roasted frozen corn!

Apple Corn Chili

Corn 2.jpg

Preparation Time: 45 minutes     Number of Servings: 4

Ingredients:

  • 2 tablespoons olive oil, divided
  • 8oz boneless, skinless chicken breast, cut into ½ “ cubs
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 15oz can no-salt-added corn, drained (or 1 ½ cups thawed frozen sweet corn from summer)
  • 2 fuji apples, chopped (core removed, skin left on)
  • ½ tablespoon ground cumin
  • 1/8 teaspoon cayenne pepper
  • 15oz canned no-salt-added black beans, rinsed and drained
  • 4.5oz can diced green chiles
  • 2 cups unsalted chicken broth (or low sodium)
  • Garnishments: ¼ cup reduced-fat sour cream & ¼ cup chopped cilantro

Directions:

  1. In a large pot, heat 1 tablespoon olive oil and sauté chicken for about 5 minutes (or until browned).  Remove chicken from the pan and set aside.
  2. In same pot, heat remaining olive oil and add onions and garlic. Sauté until softened then add corn and sauté until golden brown. 
  3. Add the apple, cumin and cayenne pepper and cook for another 3-4 minutes and then let it cool.
  4. Set aside about 1 cup of the mixture and puree the remainder in a food processor or blender adding some of the chicken broth as needed and return to the pot.
  5. Add the chicken, black beans, chiles, and remaining chicken broth.  Bring to a boil and simmer for 15 minutes.
  6. Serve in soup bowls and top with no pureed portion of the apple corn mixture and garnishments.

Nutrition Facts (per serving):

Calories: 360    Protein:  20gm    Total Carbohydrates:    48gm    Fiber:  9gm   

Total Fat:  11gm    Cholesterol:  35mg     Sodium:   145mg

 Recipe courtesy of Produce for Better Health Foundation

Melanie Kluzek, Registered Dietitian for County Market

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Category: Recipes

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