Corn Salad

Corn Salad

(makes 4 servings)

4 medium ears of corn, shucked with silk rubbed off
olive oil cooking spray
1/2 cup,(45 g)) minced red onion
1 teaspoon (5 ml) chili powder
1/2 teaspoon (2.5 ml) ground cumin
1/2 red bell pepper, (45 g) seeded and cut into small dice
1/2 green bell pepper, (45 g), seeded and cut into small dice
1 large plum tomato, about 6 ounces (180 g), seeded and diced
3 tablespoons (12 g) fresh cilantro, chopped
1 tablespoon (15 ml) olive oil
1 tablespoon (15 ml) white wine vinegar
1/8 teaspoon (0.6 ml) salt (optional)
freshly ground pepper, to taste

  1. Boil the corn in a large pot of water for 3 minutes. Remove and allow to cool to the touch. Cut off kernels and place in a large bowl. You should have about 2 cups.
  2. Lightly coat a nonstick skillet with cooking spray and sauté the onion until wilted. Add the chili powder and cumin; sauté another minute. Combine with the corn.
  3. Add the red and green bell pepper, tomato and cilantro to the corn mixture. In a small cup combine the oil, vinegar, salt (if using), and pepper. Drizzle over the salad. Serve at room temperature.

Per serving: 129 calories (27% calories from fat), 3 g protein, 4 g total fat (0.6 g saturated fat), 23 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 16 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1 vegetable), 1 fat