Corn Recipes

fullplateapprovedrecipes recipe
bowl of corn chowder

This week, we're sharing 5 delicious recipes that include corn.

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Creamy Corn Chowder

Make it a Full Plate Meal: For a light supper, serve your chowder with one serving of your favorite crackers. While the veggies are cooking, Power Up the soup by adding one can of rinsed and drained Great Northern beans.

75% fiber foods – carrots, celery, onion, garlic, potatoes, corn, hearts of palm, beans
25% foods – oil, cashews

Recipe Tips: Sauté veggies in 1 tablespoon of olive oil instead of coconut oil since coconut oil is high in saturated fat.

Skinny Enchilada Casserole

Make it a Full Plate Meal: Top your casserole with tomatoes and avocado and serve with a side of Mexican Roasted Veggies

75% fiber foods – black beans, quinoa, corn, diced green peppers, cilantro, tomato, avocado, zucchini, broccoli, bell pepper, onion
25% foods – cheese, oil

Stuffed Poblano Peppers

Make it a Full Plate Meal: Serve your poblano peppers with a side of refried beans and brown rice

75% fiber foods – corn, black beans, poblano peppers, onion, sweet potato, salsa, cilantro, refried beans, brown rice
25% foods – cheddar cheese, oil

Recipe Note: Use only a small sprinkle of cheese to keep the saturated fat and calories low in the recipe.

Ground Turkey Skillet

Make it a Full Plate Meal: Serve your skillet over a bed of brown rice. Fresh pear slices will make for a nice ending to the meal. If you don’t eat meat, use garbanzo beans or Gardein Beefless Ground in your recipe.

75% fiber foods – zucchini, onion, tomato paste, black beans, corn, diced tomatoes, jalapeño, garlic, cilantro, brown rice, garbanzo beans, pear
25% foods – ground turkey/beefless ground

Recipe Note: To keep this recipe high in fiber to help your 75% zone, double all vegetables and beans while leaving the turkey amount the same.

Avocado Corn Salad

Make it a Full Plate Meal: For your next taco night, serve the Avocado Corn Salad and black beans inside corn tortillas. Keep it simple by using a can of black beans you’ve rinsed and drained. 

75% fiber foods – avocado, corn, tomatoes, red onion, cilantro, garlic, lime
25% foods – oil, tortillas

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

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