Healthy Corn Salsa

This recipe has classic ingredients in salsa like tomatoes, cilantro, and lime, but it also has sweetness and additional crunch from corn kernels. Just thaw frozen corn or use fresh corn off the cob, and mix the ingredients together so the flavors can blend. Within a few minutes, you can have a delicious condiment or topping that’s also healthy.

Variations and Serving Suggestions

• For protein, add ½-1 cup of black beans, canned and drained, or cooked.
• If you don’t have fresh tomatoes, use 1 can of diced stewed tomatoes.
• You can use a green bell pepper instead of a red bell pepper for a stronger flavor, or choose ½ large cucumber, diced, for a milder flavor.
• Serve the salsa as a dip for vegetables, whole-grain corn chips or toasted whole-grain flour tortilla strips, or baked vegetable chips.
• Serve the salsa with tacos, over brown rice, on chicken or fish, or in burrito bowls.
• Use the salsa in your favorite egg recipes for breakfast. 

Recipe for Healthy Corn Salsa 

Makes 4 servings

Ingredients: 

• 2 cups of fresh or thawed frozen corn
• 1 cup of chopped ripe tomatoes
• ½ red or brown onion, chopped
• 1 red bell pepper, diced
• ½ cup fresh cilantro, chopped
• (Optional) ½-1 jalapeno, seeded and finely chopped
• Juice of 1-2 limes or 1 lemon
• 1 tablespoon of olive oil
• (Optional) 1 teaspoon of cumin
• Salt and pepper to taste

Instructions: 

1. In a small bowl, whisk together the lime juice, olive oil, cumin if using, salt, and pepper to form a dressing. Set aside.
2. In a large bowl, gently stir together the tomatoes, onion, bell pepper, cilantro, and jalapeno if using.
3. Pour the dressing over the vegetables. Toss to coat. 
4. Refrigerate for 1-2 hours before serving to let the flavors meld. 

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Nutrition information per serving: 110 calories, 2 grams of fat; 150 mg sodium; 23 mg carbohydrates; 4 grams fiber; 9 grams sugar; 3.5 grams protein

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