Corn ( makkai, makki, मकई) is high in nutrients, such as Vitamin B1, Vitamin B5, folate and Vitamin C. It is also very high in potassium, phosphorus, magnesium and calcium. All these are necessary for a fit body. It is also high in fiber, which helps you fight constipation, lowers cholesterol levels, reduces the risk of colon cancer and is also useful in helping to lower blood sugar levels in diabetics. Corn is also recommend for people who suffer from anaemia. So it should be a must in your diet.
Serving size = 1 large ear of yellow corn, cooked with no salt
Calories - 113 cal
Protein - 4.02 g
Dietary fiber - 2.8 g
Potassium - 257 mg
Phosphorus - 91 mg
Magnesium - 31 mg
Calcium - 4 mg
Selenium - 0.2 mg
Iron - 0.53 mg
Zinc - 0.73 mg
Copper - 0.058 mg
Manganese - 0.197 mg
Vitamin C - 6.5 mg
Vitamin B1 (thiamine) - 0.11 mg
Vitamin B2 (riboflavin) - 0.067 mg
Vitamin B6 - 0.164 mg
Vitamin A - 310 IU
Vitamin K - 0.5 mcg
Vitamin E - 0.11 mg
Niacin - 1.986 mg
Folate - 27 mcg
Pantothenic Acid - 0.935 mg
Looking to the nutrition facts of corn, you should include it in your diet. But how to do that? Corn can be eaten by roasting as a "corn on the cob", boiling or in the form of cron meal, known as polenta.
Polenta is a form of coarsely ground corn. It is a dried corn meal. It is useful not only for those people who have to avoid wheat in their diet, but also a very good wholegrain food for everybody with the benefits of fiber, carbohydrates, vitamins and minerals and so is low in fat.
In India, polenta is known as ghat or makkai ka aata. To be able to enjoy the nutrional benefits of corn or polenta, it is necessary to cook it in a tasty way. Find below several recipes that contain corn or ghat.
Makkai Kheer, corn pudding recipe
Aloo gobhi makki roti corn bread recipe
Corn Vada recipe
Recipe type: Fat free, cholesterol free
Preparation time: 15 minute
Makkai Ki Ghat
- Polenta (crushed corn/maize) 1 cup
- Water 2.5 cups
- salt to taste
Makki ka Karba
- Ghat 1/2 cup cold [coocked as above]
- Skim yogurt 2 cups
- Water 1 cup
- Green Chilli 1/2, very finely chopped
- Coriander leaves, finely chopped, 1/4 cup
- Red chili powder 1/2 tsp
- Salt to taste
- Mustered seed 1 tsp, freshly powdered
- Cumin seeds 1/4 tsp, freshly powdered
Makkai ki Ghat
- Boil water in a deep skillet. Add polenta slowly with stirring. Cover the skillet and cook for 20 minutes over medium heat. Remove from heat.
- Serve hot with yogurt or any vegetable curry. If you like, you can mix a little reduced fat butter or ghee to ghat while serving. You can also eat ghat with milk as following.
- Take 1/2 cup cooked ghat and mix 1 cup skim and 2 tsp sugar (or to taste) and serve hot.
- You can make the ghat spicy by as following:
Heat a nonsticking skillet and pour some oil and mix some the spices (red chili powder 1/2 tsp, garam masala 1/4 tsp, salt, cumin seeds 1/4 tsp). Also add some chopped ginger, peas and green chilies and stir for 2 minutes. Add ghat, mix it well and stir for 2 minutes and grnish with coriander leaves. It can be eaten plain or with yogurt or any vegetable curry.
Makki Ka Karba
- Take yogurt in a skillet and add water. Mix thoroughly.
- Add ghat, spices to the yogurt of step 1 and mix thoroughly.
- Serve cold.