Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 3 days; reheat slightly before serving.
To remove corn kernels from the cob, stand an ear of corn on its stem end and slice the kernels off with a sharp knife.
To cook rice, bring 1 cup water and 1/2 cup long-grain brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes 1 1/2 cups.
3 1/2 starch, 1 vegetable, 1 lean meat, 2 fat