Recipe For Health
by Corporate Chef Kurt Kwaitkowski
Featured Food: Corn Yield: Makes 4 servingsLearn more about Corn


  • 4 ears fresh sweet corn, husks and silk removed
  • 2 T. olive oil
  • 1 c. diced onions
  • 2 jalapeño peppers, seeded and diced
  • 2 cloves garlic, minced
  • 2 c. vegetable stock
  • 8 oz. Andouille sausage, cooked, drained, and diced
  • 1 medium tomato, diced
  • 1 T. chopped fresh thyme
  • 2 T. butter
  • Salt and pepper


Using a sharp knife and cutting board, cut corn kernels from the cobs. Reserve the cobs. Set corn aside.

Warm olive oil in large sauté pan over medium heat. Add onions and jalapeño peppers; sauté for about 5 minutes. Add garlic; sauté for another minute. Add corn kernels, cobs, vegetable stock, and Andouille sausage. Simmer for 20-30 minutes on low heat.  

Remove from heat. Use tongs to remove the cobs from the pan. When cool enough to handle, scrape the cobs with the back of a chef’s knife collecting the corn milk into a bowl. Add the corn milk, fresh thyme, tomatoes, and butter to the pan. Season with salt and pepper to taste.  

Learn More About Corn

The mere mention of corn this time of year makes us think of sweet corn, the lovely kernels we happily eat directly from the cob. Lest we forget, there are five general kinds of corn: popcorn, flint, dent, flour, and sweet corn. Most corn is grown to maturity and dried for use as a grain. Only sweet corn is eaten fresh as a vegetable.

Just 60 years ago, sweet corn wasn’t all that sweet. You may remember a time when you were advised to put the pot of water on to boil before harvesting the corn. Good advice considering the sugars started to convert to starch immediately after being pulled from the stalk. The first super-sweet corn with stable sugars came to market in 1961. Over the years plant breeders have worked on other traits to give us corn that is tender and creamy with a longer shelf life.  

These days you can buy pretty good sweet corn at the supermarket. It’s even better direct from the farmer. A certain amount of trust goes into selecting sweet corn. It’s okay to feel through the husks to be sure the kernels are plump. But pulling back the husks is a strict no-no. Loosening the husks allows the corn to dry out. If you don’t buy the ears you disturbed, no one else will either.  

Leave the husks undisturbed and your corn will keep in the fridge for several days. When you’re ready to cook it, remove the husks and silks and trim the ends. Drop the corn in boiling water, let the water return to a boil, and turn off the heat. Here's a microwave method you may want to try. 

Grilling corn takes a little more prep time. Soak shucked corn in salt water (½ cup salt in 4 quarts of water) for ½ hour up to 8 hours. Grill over a hot fire for 10 to 15 minutes, turning every few minutes.  

No matter how you cook your corn-on-the-cob, serve with butter, salt and pepper. A taste of summer not to be missed!

Peggy Crum MA, RD

Featured Recipes

What's on hand

Oatmeal Bars

Looking into my pantry with the idea of wanting something chewy and yummy, a little something to go with my morning cup of coffee, I found the ingredients to make these delicious cookie bars.

What's on hand

Pasta with Meatballs and Spinach

My inspiration came from a container of spinach in the fridge that needed to be used. I searched my memory bank of recipes and considered my stash. After making several adjustments in the original recipe from Cook's Illustrated, this turned out SO GOOD!

What's on hand

No-knead Bread

Need bread? Just 4 ingredients - flour, yeast, salt and water - a covered pot in a hot oven, and you're in business. It takes very little effort - only time. With more time at home, it may be just the bread you need.

Culinary Cooking and Concepts

Sweet Potato, Nut, & Cherry Salad with Cranberry Vinaigrette

All the tastes of Thanksgiving served on a bed of greens. Delightful!

More Food and Nutrition Recipes

Find a Recipe

Browse all recipes

Find a Class

Browse all courses

Search Health4U

Coaching and Counseling Services

Coaching and Counseling Services provides you with access to accurate health and lifestyle information, helping you to explore new behaviors and skills, and identifying useful campus and community resources.

MSU community members eligible for coaching and counseling services include faculty, staff, graduate assistants, and retirees

Read More

Departmental Services

The goal of department based services is to provide work units and colleagues the opportunity to learn about health and wellness as a group activity or exploration.  

Read More

Health e-Guide

Your one stop resource for reliable medical information. Explore Health Topic information for specific health concerns. Interactive Tools uses your responses to questions to help with making medical decisions,  and Learning Centers can provide a more complete understanding of medical concerns.

Visit Health e-Guide