Food and Nutrition


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Grilled Corn-on-the-Cob

This healthy recipe comes from NDSU Extension Service.


  • 1 red bell pepper, roasted, peeled, seeded and diced (optional or can substitute purchased red peppers)
  • 1 Tbsp. margarine
  • 1/4 c. fresh cilantro (optional)
  • 2 Tbsp. chopped green onions
  • 1/4 tsp. salt
  • 1/8 tsp. freshly ground black pepper
  • 1/8 tsp. Tabasco sauce (optional)
  • 4 ears fresh sweet corn, husked


To roast bell pepper, place on baking sheet; broil in oven until blistered and charred. Put in
heavy plastic or paper bag; seal; let set for 20 minutes. Peel skin; don’t worry about removing
all the charred parts. In a blender or food processor, combine the red pepper, margarine, green onions and cilantro.
Add salt, pepper and Tabasco sauce. Place each ear of corn in the center of a piece of aluminum foil, shiny side up. Coat each ear
with a quarter of the pepper seasoning mixture. Wrap the foil around the corn, making sure the ear is well sealed by the foil. Refrigerate until ready to grill. Preheat grill. Place corn on grill near the edges or cooler areas. Grill until tender, turning frequently, about 10 to 15 minutes. Carefully unwrap the corn and serve.

Makes 4 servings.

Per serving: 103 calories, 17 grams (g) of carbohydrate, and 4 g of fat.

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