Healthy Recipe Doctor

Feeling inspired to make a seasonal summer recipe? Here’s a fresh-tasting corn salad that you can make when the ears of corn are six for a dollar and you have a couple vine-ripened tomatoes handy. Fresh cilantro and red onion flavors complete the salad perfectly. I was tempted to drizzle a couple teaspoons of olive oil over the top but truthfully, it tasted so fresh and light just the way it was.

Southwest Corn Salad

Photo: Elaine Magee

Ingredients

• 6 large ears of corn
• 1 1/2 cups chopped tomato (about 1 1/2 large vine ripened tomatoes)
• 1/2 cup finely chopped red onion (2/3 cup if you want a stronger onion flavor)
• 1/2 cup finely chopped fresh cilantro, firmly packed
• 1 tablespoon lime juice (add more to taste)
• Salt and pepper to taste (optional)

Preparation

1. Add 3 inches of water to a large saucepan or stockpot and drop in the 6 ears of corn. Bring water to a rolling boil; add a cover and let the water boil for about 2 minutes. Turn off the heat and let the corn sit in the water for about 20 minutes.
2. Remove corn from the water and drain well. Cut the corn off of the cob (you should have at least 4 cups) and add to a serving bowl. Combine corn with remaining ingredients and toss to blend. Add salt and pepper to taste if desired and more cilantro or lime juice if desired.

Yield: Makes 6 servings.

Nutritional Analysis per serving: 137 calories, 5 g protein, 30 g carbohydrate, 1.8 g fat, .3 g saturated fat, .6 g monounsaturated fat, .8 g polyunsaturated fat, 0 mg cholesterol, 5 g fiber, 25 mg sodium (not including any salt added to taste). Calories from fat:  Omega-3 fatty acids = .03 gram, Omega-6 fatty acids = .8 gram.

Note: For a delicious variation, add one can of black beans, drained and rinsed, along with 1 tablespoon of olive oil. The beans add color, fiber and antioxidants.

What are your favorite summer salads? Share your recipes and kitchen tips with the Food & Cooking Community.