Heart-Healthy Spicy Corn Ribs
Indulge in the bold flavors of Heart-Healthy Spicy Corn Ribs—an irresistible twist on traditional corn on the cob! These vibrant "ribs," cut from fresh ears of corn, are brushed with a smoky spice blend featuring smoked paprika, cumin, garlic powder, and a hint of chili powder, then roasted or air-fried to caramelized perfection. Finished with a tangy drizzle of fresh lime juice and a sprinkle of cilantro, this recipe is not only packed with flavor but also heart-smart, thanks to the use of olive oil and wholesome ingredients. Quick to prepare in just under 35 minutes and ideal as a side dish or snack, these corn ribs are a deliciously healthy way to spice up mealtime. Perfect for BBQs, game day, or any plant-forward spread!
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Ingredients
- 4 ears Fresh corn on the cob
- 2 tablespoons Olive oil
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Chili powder
- 0.25 teaspoon Salt
- 1 tablespoon Fresh lime juice
- 2 tablespoons Fresh cilantro
Directions
Step 1
Preheat your oven to 400°F (200°C) or set an air fryer to 375°F (190°C).
Step 2
Carefully cut each ear of corn into quarters lengthwise to create the 'rib' shape. A sharp knife is essential, and it's recommended to stabilize the corn by laying it flat and applying gentle, even pressure when cutting.
Step 3
In a small bowl, whisk together olive oil, smoked paprika, ground cumin, garlic powder, chili powder, and salt to create a spice rub.
Step 4
Brush the spice mixture evenly onto all sides of the corn ribs.
Step 5
Place the seasoned corn ribs on a lined baking sheet if using the oven or in the basket of an air fryer, ensuring they're spaced out to cook evenly.
Step 6
Bake for 20 minutes in the oven, flipping halfway through. If using an air fryer, cook for 15 minutes, shaking the basket halfway through for even crispiness.
Step 7
Remove cooked corn ribs and drizzle with fresh lime juice for brightness. Garnish with chopped cilantro before serving.
Step 8
Serve warm and enjoy your heart-healthy spicy corn ribs!
Nutrition Facts
| Serving size | 418.6 grams (418.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 587 |
| Total Fat 33.00g | 42% |
| Saturated Fat 5.20g | 26% |
| Polyunsaturated Fat 2.70g | |
| Cholesterol 0mg | 0% |
| Sodium 682mg | 30% |
| Total Carbohydrate 73.70g | 27% |
| Dietary Fiber 9.80g | 35% |
| Total Sugars 26.20g | |
| Protein 12.60g | 25% |
| Vitamin D 0IU | 0% |
| Calcium 36mg | 3% |
| Iron 4mg | 22% |
| Potassium 1111mg | 24% |
Source of Calories