Take traditional Mexican street corn salad for a healthier spin with this lightened up version made with low-fat Greek yogurt. The perfect party food paired with tortilla chips or side dish for your next Taco Tuesday!
I was compensated for writing the original article, “Sweet Summer Corn,” and developing the recipe found in the August 2016 issue of Today’s Dietitian. I was not compensated for sharing the column or magazine with readers on my blog. All opinions are my own.
Corn is at it’s prime right now and I’m loving it! There are so many delicious ways to enjoy sweet summer corn – grilled on the cob, tossed into my lunch salad, added to salsa or grain salads, stuffed into avocados, pureed into soup, used to make savory pancakes. I’ll even add corn kernels to stir fries and my summer shakshuka for more color, flavor, and nutrition.
On that last note, let’s talk for a minute about the nutritional value of sweet corn. It’s unfortunate that corn gets a bad rap considering what a delicious vegetable it is and how good it actually is for you. One large ear of corn is a good source of fiber, vitamin C, folate, magnesium, and potassium. It’s also a good source of lutein and zeaxanthin, phytonutrients linked to reduced risk of cataracts and macular degeneration, which are common in the aging population.
Now, let’s get to this recipe! Traditional Mexican street corn, also known as elote, is served on the cob. It’s quite delicious – they serve it at one of my favorite restaurants, BarTaco – but it can be a mess to eat! Enter Esquites, the off-the-cob, salad/dip version. Traditionally, elote and esquites are made with mayonnaise and can cost you anywhere from 120 to 300 calories per serving – and trust me, you may very well eat more than one serving, that’s how good it is!
To keep you from using up all your calories on one dish alone (after all, you need to save some room for your tacos!), I made a lightened-up version using nonfat plain Greek yogurt. The result – a creamy, smoky, tangy, sweet, and mildly spicy appetizer or side dish for only 78 calories per 1/2 cup serving.
Serve this delicious, flavor-packed (and gluten-free) recipe as an appetizer with corn tortilla chips at your next party (Labor Day BBQ anyone?) or as a side for Taco Tuesday!
Have you ever tried Mexican Street Corn?
What’s your favorite healthier recipe makeover?