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Easy-to-prepare recipes for healthy corn-based dishes
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In a country where rice is king, corn comes close second as one of the most important crops in the Philippines. A healthy whole grain food, it is a popular substitute to rice especially in rural areas.
Corn is rich in essential nutrients like carotenoids that support eye health; fiber that prevents digestive ailments; and antioxidants that act as anti-carcinogenic agents and prevent Alzheimer’s disease.
Chef MJ Nicasio of Apicius Culinary Arts prepared four recipes incorporating the healthy and delicious taste of corn.
Appetizer
Crispy young corn
Ingredients:
5 tbsp. flour
2 eggs
5 tbsps. bread crumbs
9 pcs. young corn
Salt and pepper to taste
Directions:
Beat the eggs and add salt and pepper to taste. Dip the young corns in flour and beaten eggs. After dipping, coat corns with bread crumbs. Fry until golden brown. Serve hot.
Cost: P40 for 2-3 persons
Related video: Corn recipes: Healthy and yummy treats for the family
Soup
Suam na Mais (Pinoy Corn Soup)
Ingredients:
1 to 2 cloves garlic, minced
1/2 small onion, sliced thinly
1 cup chili leaves
4 to 6 cups water or chicken stock
250 grams pork
1 ¼ cup corn kernels
Directions:
In a sauce pan, sauté garlic and onion until limp. Add in the pork, then add salt and pepper to taste. Add corn kernels. Stir cook the ingredients for 2 minutes. Pour in water or chicken stock and bring to a boil, skimming scum as it rises to top. Cover and simmer until liquid turns unclear. Turn off heat and add chili leaves, stirring to combine. Serve hot.
Cost: P75 for 2-3 persons
Main course
Baby Corn Manchurian
Ingredients:
15-16 pcs. young corns
1 tsp. garlic, minced
1 pc. medium onion, chopped
¼ cup soy sauce
Sesame oil
¼ cup vinegar
¼ tbsp. chili powder
¼ brown sugar
3 pcs. green and red chilies, sliced
Directions:
Saute garlic and onion in sesame oil until aromatic. Drop corn pieces into the oil. Add in flour, chili powder, salt and pepper to taste. Pour in soy sauce, vinegar and brown sugar. Mix well. Add green and red chilies for extra flavor. Mix well for 2 to 4 minutes or until cooked. Serve.
Cost: P65 for 2-3 persons
Dessert
Corn Leche Flan
Ingredients:
3-4 cups corn kernels, boiled
5 cups condensed milk
3 tbsps. vanilla extract
5 pcs. eggs
butter
Directions:
Separate egg yolks from egg whites. In a bowl, beat egg yolks, then pour in the condensed milk. Combine the mixture well. Add corn kernels and vanilla extract. Pour the mixture in custard pans with butter. Steam for 40 minutes or until firm. Serve cool.
Cost: P85 for 3-4 persons
—Donna Allanigue/CM, GMA News
Other healthy recipes from “Good News”:
Healthy recipes featuring flavorful ginger
Juice cleansing recipes for your detox diet
"Good News" airs every Monday night at 8:00 PM on GMA News TV-11. Follow the program on Facebook and Twitter for more updates about their episodes.
_______________________________________________________________________________
In a country where rice is king, corn comes close second as one of the most important crops in the Philippines. A healthy whole grain food, it is a popular substitute to rice especially in rural areas.
Corn is rich in essential nutrients like carotenoids that support eye health; fiber that prevents digestive ailments; and antioxidants that act as anti-carcinogenic agents and prevent Alzheimer’s disease.
Chef MJ Nicasio of Apicius Culinary Arts prepared four recipes incorporating the healthy and delicious taste of corn.
Appetizer
Crispy young corn
Ingredients:
5 tbsp. flour
2 eggs
5 tbsps. bread crumbs
9 pcs. young corn
Salt and pepper to taste
Directions:
Beat the eggs and add salt and pepper to taste. Dip the young corns in flour and beaten eggs. After dipping, coat corns with bread crumbs. Fry until golden brown. Serve hot.
Cost: P40 for 2-3 persons
Related video: Corn recipes: Healthy and yummy treats for the family
Soup
Suam na Mais (Pinoy Corn Soup)
Ingredients:
1 to 2 cloves garlic, minced
1/2 small onion, sliced thinly
1 cup chili leaves
4 to 6 cups water or chicken stock
250 grams pork
1 ¼ cup corn kernels
Directions:
In a sauce pan, sauté garlic and onion until limp. Add in the pork, then add salt and pepper to taste. Add corn kernels. Stir cook the ingredients for 2 minutes. Pour in water or chicken stock and bring to a boil, skimming scum as it rises to top. Cover and simmer until liquid turns unclear. Turn off heat and add chili leaves, stirring to combine. Serve hot.
Cost: P75 for 2-3 persons
Main course
Baby Corn Manchurian
Ingredients:
15-16 pcs. young corns
1 tsp. garlic, minced
1 pc. medium onion, chopped
¼ cup soy sauce
Sesame oil
¼ cup vinegar
¼ tbsp. chili powder
¼ brown sugar
3 pcs. green and red chilies, sliced
Directions:
Saute garlic and onion in sesame oil until aromatic. Drop corn pieces into the oil. Add in flour, chili powder, salt and pepper to taste. Pour in soy sauce, vinegar and brown sugar. Mix well. Add green and red chilies for extra flavor. Mix well for 2 to 4 minutes or until cooked. Serve.
Cost: P65 for 2-3 persons
Dessert
Corn Leche Flan
Ingredients:
3-4 cups corn kernels, boiled
5 cups condensed milk
3 tbsps. vanilla extract
5 pcs. eggs
butter
Directions:
Separate egg yolks from egg whites. In a bowl, beat egg yolks, then pour in the condensed milk. Combine the mixture well. Add corn kernels and vanilla extract. Pour the mixture in custard pans with butter. Steam for 40 minutes or until firm. Serve cool.
Cost: P85 for 3-4 persons
—Donna Allanigue/CM, GMA News
Other healthy recipes from “Good News”:
Healthy recipes featuring flavorful ginger
Juice cleansing recipes for your detox diet
"Good News" airs every Monday night at 8:00 PM on GMA News TV-11. Follow the program on Facebook and Twitter for more updates about their episodes.
