Fresh Sweet Corn Salad

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We love fresh summer corn when it's in season, but frozen corn makes a great year-round substitute in this quick and easy side dish.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on September 19, 2023
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
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Prep Time:
10 mins
Total Time:
10 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Diabetes-Friendly Nut-Free Dairy-Free Low-Sodium Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 4 medium ears fresh corn, husked, or 10 oz. frozen whole-kernel corn, thawed

  • 1 teaspoon olive oil

  • 1 cup thin strips orange bell pepper

  • 1 cup thinly sliced red onion

  • ½ teaspoon kosher salt

  • ¼ teaspoon ground pepper

  • 2 tablespoons thinly sliced fresh basil for garnish

Directions

  1. Cut corn kernels from cobs to get 2 cups.

  2. Heat oil in a 10-inch skillet over medium heat. Add the corn, bell pepper, and onion. Cook, stirring, until the bell pepper and onion are tender-crisp, about 5 minutes. Season with salt and pepper.

  3. Serve the salad warm or chilled. (Before chilling, drain the vegetables.) Sprinkle with basil before serving, if desired.

Originally appeared: Diabetic Living Magazine, Summer 2018

Nutrition Facts (per serving)

104 Calories
21g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3/4 cup
Calories 104
% Daily Value *
Total Carbohydrate 21g 8%
Dietary Fiber 3g 11%
Total Sugars 8g
Protein 3g 6%
Sodium 155mg 7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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