Corn Salad

 

Ingredients
 
  • 4 medium ears of corn, shucked
  • cooking spray
  • ½ cup red onion, minced
  • 1 teaspoon chili powder
  • ½ teaspoon ground cumin
  • ½ red bell pepper, seeded and cut into a small dice
  • ½ green bell pepper, seeded and cut into a small dice
  • 1 large plum tomato, seeded and diced
  • 3 tablespoons fresh cilantro, chopped
  • 1 tablespoon olive oil
  • 1 tablespoon white wine vinegar
  • 1/8 teaspoon salt (optional)
  • freshly ground pepper (to taste)
Directions
  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 non-stick skillet with cooking spray and sauté the onion until wilted.
  3. Add the chili powder and cumin; sauté another minute.
  4. Combine with the corn.
  5. Add the red and green bell pepper, tomato, and cilantro to the corn mixture.
  6. In a small cup, combine the oil, vinegar, salt (if using), and pepper. Drizzle over the salad.
  7. Serve at room temperature.
Nutrition Information
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