Canned corn is a versatile and colourful addition to everything from crispy fritters to savoury muffins.
1. Corn fritters
Combine a can of drained corn, 1 grated zucchini, 2 beaten eggs, 1/4 cup skim milk and 1 cup self-raising flour. Pour 1/4-cupfuls of batter into an oiled frying pan. Cook for 3–4 minutes each side, until golden. Serve with chutney.
2. Corn chowder
Sauté 1 chopped onion, 1 chopped leek and 2 sliced celery stalks in a large saucepan until soft. Add 500g diced potatoes, 4 cups skim milk and 2 cups corn. Cover and simmer for 15 minutes, until potato is tender. Purée half the soup with a stick blender and season to taste before serving.
3. Corn muffins
Preheat oven to 180°C. Sift together 1 1/3 cups self-raising flour and 1 teaspoon baking soda. Stir through 1/2 cup polenta and a pinch of salt. Rub in 1/4 cup (60g) reduced-fat table spread. In a small bowl, whisk 2 eggs with 100ml buttermilk. Add to dry ingredients with 3/4 cup corn kernels. Pour into a 6-hole muffin tin and bake for 20–25 minutes, until golden and cooked through.
4. Salad dressing
Purée 1 cup corn kernels, 1 chopped French shallot, 2 tablespoons rice wine vinegar, a pinch each of paprika and sugar and 1/4 cup olive oil. Continue processing while adding another 1/4 cup oil.
5. Crab and corn cakes
Steam and mash 2 large potatoes. Combine with 350g crab meat, 100g cooked, chopped prawns, 150g corn, 2 sliced green onions and chopped chives. Form 8 cakes. Coat in flour, spray with oil and place under preheated grill for 3–4 minutes each side.
6. Healthy nachos
Slice pitas or tortillas into triangles, spray with oil and bake until crispy. Top with corn, four-bean mix, chopped tomatoes, grated low-fat cheese and a dash of Tabasco (optional). Microwave for 30 seconds, until cheese is melted. Top with diced avocado.
7. Colourful corn salad
Combine a can each of red kidney beans and corn with 2 large, chopped tomatoes and a chopped capsicum. Sprinkle liberally with paprika and black pepper. Combine with a splash of olive oil and lime juice.
Sprinkle tortillas with low-fat grated cheese, green onion, chopped tomatoes, corn and tuna. Carefully slide into a frying pan and cook over medium heat for 3–4 minutes. Flip and cook for 1–2 minutes. Serve with salsa.
Saute 1 large onion, 1 finely chopped jalepeño and 2 chopped garlic cloves. Add 500g turkey mince and brown. Add 2 tablespoons taco seasoning, 2 teaspoons cumin and 1 teaspoon oregano; then 1 cup corn kernels, 1 can chopped tomatoes, 1 cup reduced-salt stock and 1 can kidney beans. Simmer for 30 minutes. Top with chopped coriander, shredded cheddar cheese and low-fat sour cream.
10. Jacket potato
Spoon corn over jacket potato and top with 1 tablespoon light sour cream and 1 tin tuna.