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Healthy Eats and Repeat

Highlighting Food, Recipes, and Ideas for a Healthy Lifestyle
corn salad

Blog Special: Summer Corn - Part 2, Corn Salad

Posted by Caitlin Huth - corn

It has been a couple years since this blog talked about corn. Do you have a favorite way of preparing corn? In summer, with the heat, what comes to mind are cool salads and salsas.

Thank goodness for summer and all the fresh fruits and veggies we get, corn included. The salad in this post uses corn, and also adds in many veggies you will find in-season in your garden, a farmer's market, and your local stores.

While canned corn is used in this recipe, consider using frozen corn (thawed) or cook corn off the cob. See the video that shows it all put together.

Corn Salad (Serves 6)

Side salads are a great way to get in more fiber and nutrients.

1 can (15 ounces) corn, drained
1/2 cup chopped green pepper
1/4 cup diced red onions
1 medium tomato, seeded and chopped

1/4 cup low fat sour cream OR nonfat yogurt
2 Tbsp low fat mayonnaise/salad dressing
1 Tbsp vinegar
1/4 tsp dry mustard
1/4 tsp celery seed

1. In a large mixing bowl, combine corn, green peppers, onions, and tomatoes.
2. In a separate bowl, combine dressing ingredients. Mix well.
3. Pour dressing over vegetables and mix. Serve immediately or chill until ready to serve.

Nutritional analysis per serving: 100 calories, 3g fat, 280mg sodium, 15g carbohydrate, 2g fiber, 2g protein

Source: University of Illinois Extension, Let's Eat for Health, Illinois!, Corn Salad

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