Low Fat Southern Fried Corn
Indulge in the classic flavors of the South with this healthier twist on traditional Southern Fried Corn. This quick and easy recipe features sweet, fresh corn kernels sautéed with onions and seasoned to perfection, all while keeping it low-fat and heart-healthy by using olive oil cooking spray and a light cornstarch-thickened sauce made with skim milk. Low-sodium chicken or vegetable broth adds a burst of flavor without extra fat, and optional garlic powder lends a hint of savory depth. Perfect as a comforting side dish, this skillet-cooked delight brings wholesome charm to your dinner table in just 25 minutes. Ideal for those seeking a guilt-free, Southern-inspired recipe, this Low Fat Southern Fried Corn pairs beautifully with grilled chicken, fish, or your favorite plant-based protein.
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Recipe Information
Ingredients
- 4 ears Fresh corn (kernels removed from the cob)
- 1 medium Onion, finely chopped
- 0.5 cup Chicken or vegetable broth (low sodium)
- 0.25 cup Skim milk
- 2 teaspoons Cornstarch
- 1 spray Olive oil cooking spray
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Garlic powder (optional)
Instructions
Using a sharp knife, carefully remove the kernels from the corn cobs and set them aside.
In a small bowl, whisk together the skim milk and cornstarch until smooth. Set aside.
Heat a large nonstick skillet over medium heat and lightly coat it with olive oil cooking spray.
Add the chopped onion to the skillet and sauté for 3-4 minutes, or until softened and lightly golden.
Add the corn kernels to the skillet and pour in the broth. Season with salt, black pepper, and garlic powder if using. Stir well to combine.
Reduce the heat to medium-low and cover the skillet. Cook for 7-8 minutes, stirring occasionally, until the corn is tender and most of the liquid has been absorbed.
Stir the milk and cornstarch mixture again to ensure it’s smooth, then pour it into the skillet. Stir constantly for 1-2 minutes until the mixture thickens slightly and coats the corn.
Taste and adjust the seasoning as needed. Serve warm as a side dish for your favorite Southern-inspired meal.
Nutrition Facts
Calories |
785 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.9 g | 13% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1401 mg | 61% | |
| Total Carbohydrate | 172.0 g | 63% | |
| Dietary Fiber | 23.9 g | 85% | |
| Total Sugars | 57.9 g | ||
| Protein | 29.8 g | 60% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 135 mg | 10% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 2464 mg | 52% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
