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Summer Tomato and Corn Salad with Basil

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July 31, 2012 | Issue 411

Perfect Pair for Summer Salads

Summer Tomato and Corn Salad with Basil

Tomatoes and corn are staples of the summer season. This starter salad features both of them mixed with colorful peppers and onions. Sweet corn contains dietary fiber, and vitamins B and C. Both tomatoes and corn also contain an abundance of carotenoids that have been shown to lower the risk of mouth, pharynx, and lung cancers. Shower them with fresh herbs, for flavor and health benefits, as well.

Makes 4 servings. Serving size: 1 cup.

Per serving: 45 calories, <1 g fat (0 g sat fat), 10 g carbohydrates,
2 g protein, 2 g fiber 242 mg sodium.

  • 1 large ear local yellow or yellow-and-white corn
  • 3 ripe medium tomatoes
  • 1/2 red bell pepper, finely chopped
  • 1/3 cup thinly sliced green onions, green and white parts
  • 1/3 cup finely chopped sweet onion
  • 1 Tbsp. fresh lime juice
  • 1/2 tsp. kosher salt
  • 1/4 tsp. mustard powder
  • Freshly ground pepper
  • 4-5 large basil leaves
  • 1 Tbsp. chopped fresh mint, optional

Directions

  1. Shuck corn and steam for 3 minutes. When corn is cool enough to handle, cut kernels off ear and place in mixing bowl.
  2. Half tomatoes vertically and cut one half into 4 wedges for garnish. Remove seeds from remaining tomatoes. Chop tomatoes and add to corn. Add red pepper, green onions and sweet onion. In small bowl, whisk lime juice with salt, mustard powder and 4 or 5 grinds pepper until salt dissolves. Pour dressing over salad and toss gently with fork to combine. At this point, salad can sit up to 15 minutes.
  3. Just before serving, stack basil leaves, then cut crosswise into thin strips, and add to salad. Add mint, if using. Toss to combine herbs with salad. Garnish with tomato wedges. Serve immediately.

Grocery list

Local yellow or yellow-and-white corn
Tomatoes
Red bell pepper
Green onions
Sweet onion
Lime juice
Salt
Mustard powder
Freshly ground pepper
Basil leaves
Fresh mint

You might also like

Corn DNA: Eat It Up (AICRblog)

Grocery Shopping Woes? Four Tips for A Healthier Cart (AICRblog)

Recipe: Summer Corn Bisque

Did You Know?

Corn is complex. It has 32,000 genes packed into 10 chromosomes (humans have 20,000 genes spread among 23 chromosomes).

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