Grilled corn with Greek yogurt sauce

Nothing says summer like fresh corn on the cob! Local Ontario corn is now popping up in grocery stores and farmer’s markets- take advantage while it lasts.  Swap out the common topping of butter and salt with this high protein, flavourful, Mexican inspired Greek yogurt sauce.

Serves 8

Nutrition info per serving (using 2% plain Greek yogurt): 178 cals; 5g fat; 29g cho; 3g fibre; 10g protein

Ingredients:

8 cobs of fresh corn, husked

1.25 cups plain Greek yogurt

2.5 oz Mexican cotija cheese (or crumbles of feta cheese works well too)

½ tsp chili powder

¼ tsp garlic powder

½ tsp cumin

¼ tsp salt

¼ tsp pepper

0.25-0.5 cup fresh cilantro, chopped, you can reserve some to garnish  

Juice from 1-2 limes (about 1-2 tbsp worth), can also have extra lime segments for squirting on top before eating

Directions:

Mix all ingredients except for the corn into a bowl and set aside.

If using a BBQ/grill, heat on medium-high heat. Place each cob of corn on the grill, turn about every 10 minutes for a total cooking time of about 30-35 minutes- until corn is cooked through and is blackened in a few spots.

*Note- you can grill the corn in their husks, just remove most of the layers and silk, leaving just 1 thin layer of husk OR you can wrap each cob in foil if you’d prefer to have less blackened spots.

If you don’t want to use a grill or don’t have one, fill a large deep pot with water and bring to a boil. Drop corn in the hot water (carefully, watching it doesn’t splash) and cook for about 3-5 minutes. Drain water.

Place cooked corn on a plate or serving dish, equally divided the spicy yogurt mixture on top of each and top with some chopped cilantro.

It’s messy, but it’s delicious!! Enjoy!

 


This page was printed from the BMI Medical website: http://bmimedical.ca/