Fire Roasted Corn and Red Pepper Salad

Grilled corn and red peppers add a wonderful smoky, sweet flavor to this salad. Tossed in a bold southwest-inspired lime vinaigrette, it’s the perfect side dish for your next cookout.

It’s peak season (May through September) for fresh corn on the cob, so be sure to take advantage of what farmer’s markets and roadside stands have to offer. This deliciously sweet and incredibly versatile vegetable is perfect straight off the cob, stirred into salsas, creamed into soups, packed into corn cakes, or tossed into salads like today’s fire roasted corn and red pepper salad.

I used yellow corn in today’s recipe, but you could certainly use white or bicolor (yellow and white) corn. This much-loved vegetable provides fiber, folate and thiamin (B vitamins), along with a handful of minerals including potassium, iron, and magnesium. Yellow corn in particular provides vitamin C (needed for a healthy immune system), as well as beta-carotene, lutein, and zeaxanthin (nutrients important for healthy vision).

Grilling the corn adds a subtle, sweet smokiness that takes the flavor of this salad to a whole new level. I used four ears of corn, which yielded 3 1/2 cups of kernels. As a general guideline, one ear of corn typically produces about 3/4 cup of kernels.

Keep turning the corn and peppers until nicely charred.

When buying fresh corn, check that the husks are moist, fresh-looking, bright green, and cling tightly to the corn cob. The silk (or tassel) sticking out of the top of the husk should be soft and light golden brown. Avoid corn that has a dry, black, or matted silk. Corn cobs that feel heavy for their size indicate juiciness.

The best way to enjoy fresh corn is to eat it as soon as possible. From the moment it’s picked, the sugar in corn begins to convert to starch, decreasing its natural sweetness. For the best flavor, enjoy it within two days of purchasing. Store corn in the refrigerator and don’t shuck it until it’s ready to use.

To your health,

Darlene

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FIRE ROASTED CORN AND RED PEPPER SALAD

Yield: 8 servings

Serving Size: 2/3 cup salad

Prep: 10 minutes

Ready: 30 minutes

INGREDIENTS

• 2 tablespoons canola oil

• 2 tablespoons fresh-squeezed lime juice

• 1 tablespoon white wine vinegar

• 1 clove garlic, minced

• 1 teaspoon sugar

• 1 teaspoon chili powder

• 1 teaspoon ground cumin

• 3/4 teaspoon kosher salt

• 1/4 teaspoon black pepper

• 4 ears of corn, husks and silks removed (3 1/2 cups corn kernels)

• 2 medium red bell peppers

• 1/3 cup diced red onion

• 2 to 4 tablespoons finely diced jalapeno pepper (remove seeds for less heat)

• 1 tablespoon minced cilantro (optional garnish)

• 8 lime wedges (optional garnish)

DIRECTIONS

1. In a jar with a tight-fitting lid, place oil, lime juice, vinegar, garlic, sugar, chili powder, cumin, salt, and black pepper. Shake to combine and set aside.

2. Prepare a medium-hot fire in a grill. Husk corn and remove silks. Cut each red pepper into 3 or 4 sections, removing seeds. Place corn and red pepper sections directly on grill grate. Grill vegetables, turning often for even cooking, until lightly charred, about 8 to 10 minutes.

3. Once cool enough to handle, cut corn kernels from cob and place in a large bowl. Dice red pepper and add to bowl along with red onion and jalapeno pepper. Add dressing and stir to combine. Garnish with cilantro and serve with lime wedges.

Nutrition Information per Serving

95 Calories, 5 g Total fat, 0 g Saturated fat, 0 g Trans fat, 0 mg Cholesterol, 182 mg Sodium, 13 g Total carbohydrate, 2 g Dietary fiber, 5 g Total sugars, 0.5 g Added sugars, 2 g Protein, 0 mcg (0%) Vitamin D, 7 mg (0%) Calcium, 0 mg (0%) Iron, 219 mg (4%) Potassium

© 2023 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC

Fire Roasted Corn and Red Pepper Salad

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