This salad is a light side dish that boasts great color and wonderful flavor, showcasing the sweetness of corn with the freshness of the parsley and red pepper. Mix it all up with a few simple ingredients, and you have a surefire crowd pleaser that pairs well with any main meal.
- 4 ears of corn, about 6–8 inches in length
- 1/2 cup low-fat cottage cheese
- 2 tablespoons nonfat mayonnaise
- 1/2 medium red pepper, diced
- 1/4 cup chopped fresh parsley
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried dill or 1 teaspoon chopped fresh dill
- 6 cherry tomatoes
Fill a large saucepan or stockpot 2/3 full with water. Bring to a boil over high heat. While water heats, remove husks and silk from corn, then add corn to boiling water, cooking it no more than 8 minutes. Carefully remove with tongs and allow to cool to room temperature on a plate. In a blender or food processor, puree cottage cheese until smooth. Using a sharp knife, slice corn kernels off cobs and place in a small mixing bowl (yield should be about 2 cups). Add cottage cheese, mayonnaise, red pepper, parsley, black pepper, and dill and stir to combine. Pour into serving dish. Slice cherry tomatoes in half and place around the rim of the dish as a garnish. Chill prior to serving if desired, or serve at room temperature.
Yield: 4 servings.
Serving size: 1/2 cup.
Nutrition Facts Per Serving:
Calories: 183 calories, Carbohydrates: 33 g, Protein: 8 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 1 mg, Sodium: 218 mg, Fiber: 7 g
Exchanges per serving: 2 carbohydrate, 1/2 fat. Carbohydrate choices: 2.
This recipe was developed by Kathleen Stanley, a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.