Diabetic Recipes
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 |
- 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.
- 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.
- 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 |
