Summer Corn Salad

by Joanne on June 23, 2016

You’re having a picnic!? Great!!!  Make sure there is a lot of greenery for those healthy eaters.  Yes, every family has at least one.  You know the type.  They eat like rabbits and make for salad first, protein later.  I should know because I AM that salad nibbling healthy eater.  However, even I can only eat so much green salad. That’s why this sweet, fresh, corn salad is just perfect for a sunny, warm day filled with friends and family of all ages.

corn salad4

You might want to double the recipe because everyone is going to be dipping into this dish.

corn salad1

Serves 4-6

  • 2 TBS mayonnaise
  • 1 TBS Wasabi cream/mayonnaise
  • 1/2 tsp minced garlic
  • 1/2 tsp chili powder
  • 1 tsp lime juice
  • 1 tsp honey
  • 1 TBS canola oil
  • 6 ears of corn: cut kernels off the cob and put into a bowl for sautéing.
  • 2 cups fresh baby spinach
  • 3/4 cup cherry tomatoes, cut in quarters
  • 1 large celery stalk, chopped small
  • 4 green onions, chopped
  • 1 tsp cilantro
  • 3 oz crumbles feta cheese
  • salt and pepper to taste

Whisk the first 6 ingredients together in a large bowl (mayo through honey).

Heat the oil in a large sauté pan over medium high heat and when warm, add the corn.

Cook for 10 minutes, stirring occasionally so it doesn’t burn.

Allow corn to cool slightly then add to the large bowl with the mayo-honey dressing.

Stir to coat.

Add the spinach, tomatoes, celery, onion and cilantro. Toss lightly.

Top with feta cheese. Add salt and pepper to taste.

corn salad2

Corn salad3

How do you feel about corn? Is it too sweet for you? Do you try to avoid it because of dietary restrictions? Do you absolutely love it and could eat it day after day?

Nutritional side of corn (SOURCE: Get Smarter  ): 77 grams of cooked corn contains 0.61 milligrams of pantothenic acid, 1.85 grams of fiber and 1.30 milligrams of vitamin B3. Pantothenic acid aids in energy production and helps turn fats into body fuels. Vitamin B3 neutralizes free radicals and prevents tissue damage. Fiber is essential in maintaining normal blood sugar and cholesterol levels, promotes regularity and helps individuals maintain a healthy body weight.  Corn also contains lutein and betacryptoxanthin. Lutein is essential for eye health, and betacryptoxanthin may aid in lowering the risk of certain cancers and inflammatory illnesses.

 

Summer Corn Salad
 
Prep time
Cook time
Total time
 
Nutritional side of corn (SOURCE: Get Smarter ): 77 grams of cooked corn contains 0.61 milligrams of pantothenic acid, 1.85 grams of fiber and 1.30 milligrams of vitamin B3. Pantothenic acid aids in energy production and helps turn fats into body fuels. Vitamin B3 neutralizes free radicals and prevents tissue damage. Fiber is essential in maintaining normal blood sugar and cholesterol levels, promotes regularity and helps individuals maintain a healthy body weight. Corn also contains lutein and betacryptoxanthin. Lutein is essential for eye health, and betacryptoxanthin may aid in lowering the risk of certain cancers and inflammatory illnesses.
Author:
Recipe type: salad
Cuisine: American
Serves: 6
Ingredients
  • 2 TBS mayonnaise
  • 1 TBS Wasabi cream/mayonnaise
  • ½ tsp minced garlic
  • ½ tsp chili powder
  • 1 tsp lime juice
  • 1 tsp honey
  • 1 TBS canola oil
  • 6 ears of corn: cut kernels off the cob and put into a bowl for sauteing.
  • 2 cups fresh baby spinach
  • ¾ cup cherry tomatoes, cut in quarters
  • 1 large celery stalk, chopped small
  • 4 green onions, chopped
  • 1 tsp cilantro
  • 3 oz crumbles feta cheese
  • salt and pepper to taste
Instructions
  1. Whisk the first 6 ingredients together in a large bowl (mayo through honey).
  2. Heat the oil in a large saute pan over medium high heat and when warm, add the corn.
  3. Cook for 10 minutes, stirring occasionally so it doesn't burn.
  4. Allow corn to cool slightly then add to the large bowl with the mayo-honey dressing.
  5. Stir to coat.
  6. Add the spinach, tomatoes, celery, onion and cilantro. Toss lightly.
  7. Top with feta cheese. Add salt and pepper to taste.

Joanne

Print Friendly, PDF & Email

No Comments

Previous post:

Next post: