Colorful Corn Salsa
Corn adds fiber, onions supply allyl sulfides, and tomatoes contribute lycopene to this nutrient-rich salsa - all are cancer-fighting ingredients.
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
Featured Partners
Makes 4 1/2 cups
1 cup fresh or frozen corn kernels
2 medium tomatoes, diced
1/2 cup diced green bell pepper
1/2 cup diced orange bell pepper
1/4 cup chopped onion
3-4 T freshly squeezed lime juice
2 T rice vinegar or apple cider vinegar
10 fresh basil leaves, thinly sliced
1/2 jalapeno pepper, seeded and minced (optional)
Methods/steps
If using fresh corn, blanch it in boiling water for 3 minutes and immediately rinse it under cold water to prevent further cooking. If using frozen corn that isn’t thawed completely, either blanch it in boiling water for 2 minutes, drain, and immediately rinse it under cold water, or microwave it until thawed.
Combine all of the ingredients in a large bowl and set aside for 15 to 20 minutes to allow the flavors to develop. Serve at room temperature.
Stored in a covered container in the refrigerator, leftover Colorful Corn Salsa will keep for up to 3 days.
PER SERVING: 13 calories; 0.1 g fat; 0 g saturated fat; 7.5% calories from fat; 0 mg cholesterol; 0.4 g protein; 3 g carbohydrate; 1.1 g sugar; 0.5 g fiber; 1 mg sodium; 4 mg calcium; 0.1 mg iron; 13.6 mg vitamin C; 88 mcg beta-carotene; 0.1 mg vitamin E; 352 mcg lycopene
Combine all of the ingredients in a large bowl and set aside for 15 to 20 minutes to allow the flavors to develop. Serve at room temperature.
Stored in a covered container in the refrigerator, leftover Colorful Corn Salsa will keep for up to 3 days.
PER SERVING: 13 calories; 0.1 g fat; 0 g saturated fat; 7.5% calories from fat; 0 mg cholesterol; 0.4 g protein; 3 g carbohydrate; 1.1 g sugar; 0.5 g fiber; 1 mg sodium; 4 mg calcium; 0.1 mg iron; 13.6 mg vitamin C; 88 mcg beta-carotene; 0.1 mg vitamin E; 352 mcg lycopene
Additional Tips
Note: For the best flavor, remove the desired portion of leftovers and allow it to come to room temperature before serving. If you are preparing this salsa in advance, wait to add the basil until 15 to 20 minutes before serving, as basil quickly oxidizes.
Enjoy this dip with baked chips, stuffed in a burrito, or atop a bed of fresh greens.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
Reviews
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Created by KatherineL
This tomato-based salad is colorful, rich in lycopene and very tasty.
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