Sautéed Corn with Basil & Shallots

Active Time:

15 mins

Total Time:

15 mins

Servings:

4

Nutrition Profile:

Gut Healthy Sesame-Free Nut-Free Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free

Jump to Nutrition Facts

This Sautéed Corn with Basil & Shallots is a great way to prepare fresh corn. The fresh, in-season corn gets a buttery coating and is tossed with flavorful, fragrant shallots and basil. Besides adding a pop of color to your meal, corn also brings antioxidants and fiber. Whether you serve this as a side, toss it in a salad or top a taco with it, you’ll love this summery dish. Get our expert tips and tricks so you can make it all summer long.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

If you make this recipe ahead or have leftovers, it can be stored in an airtight container in the fridge for up to three days.
Taste the corn as it cooks, checking for doneness. In-season corn will cook differently than out-of-season.
You can substitute the basil with other soft herbs such as tarragon, parsley and chives, and you can add some chopped fresh green chiles and finely chopped garlic along with the shallots, if you wish.

Nutrition Notes

While somewhere along the way, corn got a bad reputation, it is a nutritious vegetable that can be enjoyed by many. For starters, it’s filled with resistant starch, a slow-to-digest carbohydrate, and fiber, which work together to keep you full longer. Corn is also loaded with the antioxidants lutein and zeaxanthin, shown to support healthy vision. And despite having “sweet” in its name, sweet corn is pretty low in natural sugars—one ear of corn has less than a third of the sugar in a medium banana and about one-fifth the amount of sugar in a medium apple.
Shallots are a part of the onion family and, like onions, have some impressive health benefits. Research suggests that shallots are associated with a lower risk of cancer, heart disease, infectious diseases and diabetes.
Like all plants, basil contains vitamins, minerals and antioxidants. There is some evidence that basil may have health-inducing properties, including reducing inflammation, inducing calmness and helping to stabilize blood sugar.

Ingredients

3 tablespoons unsalted butter, cut into pieces
4 cups fresh corn kernels (from 6 ears)
2 medium shallots, thinly sliced (1/2 cup)
1/4 cup thinly sliced fresh basil plus 2 tablespoons, divided
1/2 teaspoon salt
1/4 teaspoon ground pepper

Directions

Cook butter in a large skillet over medium-high heat, stirring occasionally, until melted and nutty-smelling, 3 to 4 minutes. Add corn; stir to coat. Reduce heat to medium; cook, stirring occasionally, until softened, about 6 minutes. Add shallots; cook, stirring occasionally, until fragrant; 2 minutes more. Remove from heat; stir in 1/4 cup basil, salt and pepper. Transfer to a serving dish; top with the remaining 2 tablespoons basil.

Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless

Frequently Asked Questions

How do you select the most flavorful corn?

There are four things to look for when choosing the best corn: Make sure the husk is bright green and that the silks poking out of the top are golden. The corn should feel heavy, and the kernels should be plump and juicy.
What’s the easiest way to remove corn kernels from the cob?

If you’re into kitchen gadgets, like a handy corn planer or shaver, go for it. However, your paring knife will work just as well. Simply slice the kernels down from the narrow top of the corn to the bottom, and make sure you use a deep bowl to catch everything.
What can I do with leftover corn cobs?

Corn cobs are perfect for making sweet-flavored corn stock, which can be used as a substitute in any recipe calling for vegetable stock. You can add the corn stock to soups, chowders, rice, risottos and quinoa—and it can even be enjoyed as a beverage.

EatingWell.com, June 2024

Nutrition Facts (per serving)

244	Calories
11g	Fat
37g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3/4 cup
Calories 244
% Daily Value *
Total Carbohydrate 37g	13%
Dietary Fiber 5g	17%
Total Sugars 9g
Protein 6g	12%
Total Fat 11g	14%
Saturated Fat 6g	28%
Cholesterol 23mg	8%
Vitamin A 103Âµg
Vitamin C 11mg	13%
Vitamin D 0Âµg
Vitamin E 0mg	3%
Folate 48Âµg
Vitamin K 18Âµg
Sodium 271mg	12%
Calcium 27mg	2%
Iron 1mg	7%
Magnesium 48mg	12%
Potassium 447mg	10%
Zinc 1mg	10%
Vitamin B12 0Âµg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by

Carrie Myers, M.S.