Mayo Clinic Health Library

Recipe: Sauteed fresh corn

Updated: 02-01-2011

Dietitian's tip: Instead of bacon, this recipe uses prosciutto — a seasoned Italian ham — which has less fat and calories. If you prefer, substitute lean luncheon ham or smoked turkey for the prosciutto.


Serves: 6

  • 1 teaspoon olive oil
  • 1/2 cup prosciutto, cut into strips
  • 2 cups fresh corn kernels (cut from about 4 medium ears of corn) or frozen corn
  • 1 green bell pepper, seeded, cored and diced
  • 1 teaspoon minced garlic


In a large skillet, heat the olive oil over medium heat. Add the prosciutto and saute until the meat is crisp, about 5 minutes. Stir in the corn, bell pepper and garlic. Saute, stirring occasionally, until the kernels are tender, 5 to 7 minutes. Serve immediately.

Nutritional Analysis per serving
  • Calories: 73
  • Total carbohydrate: 13 g
  • Cholesterol: 3 mg
  • Dietary fiber: 1 g
  • Monounsaturated fat: < 1 g
  • Protein: 3 g
  • Saturated fat: trace < 1 g
  • Sodium: 128 mg
  • Total fat: 1 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings