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Healthy Recipes: Summer Tomato and Corn Salad with Basil

July 31, 2012

Perfect Pair for Summer Salads

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. 

Summer Tomato and Corn Salad with Basil

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 

Shuck corn and steam for 3 minutes. When corn is cool enough to handle, cut kernels off ear and place in mixing bowl. 

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. 

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.

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.

From AICR.org