Avocado & Corn Salad
In this fresh Spring salad recipe, sweet corn, and honey balance nicely with tomatoes, avocado and lime juice. Bring it along to your next picnic or pair it with grilled shrimp or chicken for an easy weeknight meal. Although corn has a fair amount of natural sugar, it is actually a diabetic friendly food due to its insoluble fiber content. This slows digestion and doesn’t cause an unhealthy spike in blood sugar. Corn is also rich in B vitamins, zinc, and magnesium. Avocado is one of the best sources of healthy monounsaturated and polyunsaturated fats that support heart and metabolic health. It also offers a fair amount of fiber to support gut health and wide range of vitamins, including vitamin B5, B6, K and E. Poblano peppers are extremely high in vitamin C (one cup = 134% dv), supporting immune health, and offers a range of antioxidants that fight oxidative stress. Capsaicin, found in most chiles, may fight inflammation, and help alleviate pain.
Makes: 6 servings
Time to cook: 45 minutes
Ingredients
3 ears corn, husks removed
1 medium poblano pepper
Cooking spray
3 tablespoons lime juice
1 tablespoon honey
½ teaspoon ancho chile powder
½ teaspoon salt, divided
¼ cup avocado oil
1 medium tomato, chopped
¼ cup crumbled cotija cheese
¼ cup chopped fresh cilantro
1 avocado, chopped
6 cups coarsely chopped romaine lettuce
Cooking Instructions
1. Preheat grill to high (450 degrees F to 500 degrees F) or heat grill pan on stove over medium-high heat. Lightly coat corn and poblano with cooking spray. Grill, uncovered, until lightly charred and tender, 10 to 12 minutes, turning occasionally. Remove the corn from the grill. Continue to grill the poblano until it's totally charred and blackened on the outside, 3 to 5 minutes more.Let cool for 10 minutes.
2. Whisk lime juice, honey, ancho chile powder and ¼ teaspoon salt in a small bowl.Slowly whisk in avocado oil until blended. Set aside.
3. Cut corn kernels from the cobs. Peel the poblano and remove and discard the seeds; coarsely chop. Toss the corn kernels, chopped poblano, tomato, cheese and cilantro together in a medium bowl. Fold in avocado and season with the remaining ¼ teaspoon salt.
4. Toss romaine and 3 tablespoons of the vinaigrette together in a large bowl; transfer to a platter. Top with the corn and avocado mixture and drizzle with the remaining vinaigrette.
Nutrition per serving
218 calories; 17 grams fat; 3 grams saturated fat; 7 grams monounsaturated fat; 7 grams polyunsaturated fat; 18 grams carbohydrates; 4 grams dietary fiber; 3 grams sugars; 4 grams protein; 276 milligrams sodium
Recipe by Ali Ramee, Eatingwell.com
