My Announcements and Achievements

Tuesday, May 28, 2013

Grilled Corn Salad and only 400 calories

Grilled-Corn Salad
I had stopped eating corn for a couple years but I miss it sometimes and so I have found ways to cook it healthy

Ingredients1/3 cup  olive oil
1/3 cup  lemon juice
1  tablespoon  Worcestershire-style marinade for chicken
3   cloves garlic, minced
1/2 teaspoon  black pepper
1/4 teaspoon  salt
  few dashes bottled hot pepper sauce
6   fresh ears corn (with husks)
2  tablespoons  butter, softened
2  tablespoons  snipped fresh rosemary or 2 teaspoons dried rosemary, crushed
1  teaspoon  salt
1  teaspoon  black pepper
20   miniature sweet peppers or 4 medium sweet peppers, seeded and halved
1/2 cup  finely shredded Cotija or Parmesan cheese (2 ounces)
  Romaine leaves (optional)


1. For dressing, in a screw-top jar combine olive oil, lemon juice, Worcestershire sauce, garlic, the 1/2 teaspoon

black pepper, the 1/4 teaspoon salt, and the hot pepper sauce. Cover and shake well; refrigerate until ready to


2. Peel back cornhusks but do not remove. Gently rinse corn and scrub with a stiff brush to remove silks. Spread

butter over corn. Sprinkle with rosemary, the 1 teaspoon salt, and the 1 teaspoon black pepper. Fold husks back

around corn and tie with 100-percent-cotton kitchen string or strips of husk.

3. For a charcoal grill, grill corn on the rack of an uncovered grill directly over medium coals for 25 to 30

minutes or until corn kernels are tender, turning and rearranging ears occasionally. Add sweet peppers to grill the

last 8 to 10 minutes of grilling, turning often to brown evenly. (For a gas grill, preheat grill. Reduce heat to

medium. Place corn and sweet peppers on grill rack over heat. Cover and grill as directed.). Cool corn for 30

minutes. Remove string; peel back husks. Cut kernels from cobs. Remove stems from sweet peppers and cut peppers

into bite-size pieces.

4. In a large bowl combine corn, peppers, cheese, and dressing; toss lightly to combine. Serve warm or at room

temperature. If desired, serve salad over a bed of romaine leaves.

From the Test KitchenSkillet Method: •Remove husks and silk from corn. Cut kernels from cobs. In a large skillet

cook corn kernels in the 1 tablespoon oil over medium-high heat about 5 minutes or until corn is tender and golden

brown, stirring often. Reduce heat as necessary to prevent corn from popping out of the skillet. Prepare salad as


Nutrition Facts (Grilled-Corn Salad) Servings Per Recipe 6,
 cal. (kcal) 260,
 Fat, total (g) 19,
 chol. (mg) 9,
 sat. fat (g) 2,
 carb. (g) 24,
 Monosaturated fat (g) 11,
 Polyunsaturated fat (g) 2,
 fiber (g) 4,
 sugar (g) 7,
 pro. (g) 7,
 vit. A (IU) 4373,
 vit. C (mg) 1,
 Thiamin (mg) 0,
 Riboflavin (mg) 0,
 Niacin (mg) 2,
 Pyridoxine (Vit. B6) (mg) 0,
 Folate (µg) 129,
 Cobalamin (Vit. B12) (µg) 0,
 sodium (mg) 138,
 Potassium (mg) 521,
 calcium (mg) 121,
 iron (mg) 2,
 Percent Daily Values are based on a 2,000 calorie diet

No comments:

Post a Comment