Easy Mexican Street Corn Salad with Frozen Corn

This vibrant and wholesome street corn salad delivers all the bold flavors of Mexican street corn without the need for mayo or heavy ingredients. With a perfect balance of zest, saltiness, and sweetness, it’s a dish you’ll want to enjoy again and again.

Growing up in Australia, I rarely ate anything corn-based other than corn chips and occasionally popcorn. Corn isn’t a big part of Australian cuisine like it is in America. These days, corn is a much bigger part of my diet than it was as a teen. Don’t get me wrong – we don’t eat corn every night – but I’ve come to appreciate fresh and frozen corn as a delicious alternative to other mainstay carbs like rice, pasta, and bread.

This recipe celebrates the Mexican influence in San Francisco and turns Mexican Street Corn – ears of corn smothered in mayo, cotija cheese, chili powder, and other spices – into a healthy, nutrition-packed salad. But before we go there, here are a few basic things you should know about corn.

Does Corn Have Any Health Benefits?

Corn gets a bad rap however, it’s surprisingly rich in nutrients. It classifies as a whole grain (read more about whole grains HERE) and provides 3g of fiber per 1 cup serving (approximately 10% of the daily recommended intake) and 5g of protein per serving. A cup of corn is also a good source of micronutrients such as:

• Vitamin C;
• Several B-vitamins;
• Folate;
• Phosphorus and;
• Magnesium

These nutrients play an important role in immunity, energy production, cell division, muscle function, bone health, and blood pressure regulation. With its bright yellow hue, corn is rich in lutein and zeaxanthin, two carotenoids that help protect against macular degeneration – one of the leading causes of blindness [1].

Is Corn Good for Weight Loss?

Corn can be good for weight loss, especially if it is replacing refined carbohydrate choices such as french fries and potato chips. However, the size of your portion (and preparation) matters.

A cup of plain corn provides 130 kcal, 28g of carbohydrate, 5g of protein, and 3g of fiber. Mixing corn with heavy ingredients such as butter, mayonnaise, or large amounts of cheese can easily add 100-200kcal per serving and dramatically increases the saturated fat content. Saturated fat has been linked with elevated LDL (bad) cholesterol and negative changes in gut microbiota [2].

On the other hand, pairing corn with extra virgin olive oil, lemon or lime juice, and fresh herbs keeps the saturated fat content within reason and adds health-promoting nutrients.

Easy Mexican Street Corn Salad Ingredient Substitutions

Now, let’s talk about this Easy Mexican Street Corn Salad. Inspired by elote (aka Mexican Street corn), this recipe is a delicious combination of salty, sweet, and fresh flavors and pairs beautifully with protein ranging from shrimp to steak.

Here are a couple of ingredient substitutions that work well in this recipe:

• Frozen corn: Fresh or canned corn kernels without added salt can be used in place of frozen corn. I like frozen corn because it’s available year-round and flash-frozen at its peak.
• Avocado oil: Extra virgin olive oil also works well in this recipe, although you can expect it to have a stronger flavor.
• Cilantro: If you’re one of those people who experience a soapy taste with cilantro, feel free to omit it. I like the freshness it imparts in this recipe, but you can also enjoy it sans cilantro.
• Feta: Cojita cheese can be used in place of feta. However, be mindful that cojita is drier and harder than feta so the recipe won’t feel as creamy.
• Red onion: This recipe uses a small amount of raw red onion. If you’re not a fan, leave it out rather than substituting with white onion.

That’s all from me today – hope you enjoy this easy and delicious Mexican corn salad!

Easy Mexican Street Corn Salad with Frozen Corn

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• Author: Edwina Clark

Print Recipe

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Description

This light and healthy street corn salad hits all the high notes of Mexican street corn without relying on mayo or other rich ingredients. Offering a combination of zesty, salty, and sweet flavors, this recipe will leave you coming back for seconds.

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Ingredients

Units USM Scale 1x2x3x

• 900g/ 2lb frozen corn (2 bags)
• 2 tbsp avocado oil
• 1 garlic clove
• 1/4 cup red onion
• 2 tbsp cilantro
• 1 tsp cumin
• 1/2 tsp salt
• 1/2 tsp paprika
• 3 tbsp whole milk plain Greek yogurt
• 6 tbsp feta
• 1 lime
• Dash of cayenne (optional)

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Instructions

1. Add the avocado oil and frozen corn to a large frying pan. Cook over medium heat for 5-10 minutes. Transfer to a large mixing bow and allow to cool.
2. Mince the garlic and finely chop the onion and cilantro.
3. Add the garlic, onion, cilantro, cumin, salt, paprika, and Greek yogurt to the mixing bowl.
4. Juice the lime and crumble the feta over the mixing bowl. Gently stir until combined. Serve cold.

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Nutrition

• Serving Size:
• Calories: 238
• Sugar: 7.4 g
• Sodium: 292.5 mg
• Fat: 8.5 g
• Saturated Fat: 2.4 g
• Carbohydrates: 40.6 g
• Fiber: 4.7 g
• Protein: 7.5 g