Take traditional Esquites 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, and especially in this Esquites Mexican Street Corn Salad.
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 Mexican street corn dishes 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 this lightened-up esquites Mexican street corn salad 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.
This delicious, flavor-packed, vegetarian, and gluten-free recipe is a perfect hors d’oeuvre or appetizer with corn tortilla chips at your next party (think Cinco de Mayo, Memorial Day, July 4th, Labor Day BBQ) or as a side for Taco Tuesday.
How to Make Mexican Street Corn Salad
Lightened up esquites, Mexican street corn salad, is also incredibly easy to make. During the prime corn season, I use fresh corn on the cob, but if you want to make this during the rest of the year you can easily use frozen corn.
When using fresh corn, simply grill the cobs until they are tender and slightly charred on the outside. (If using frozen corn, you can sauté it in a skillet instead.) While the corn is grilling, whisk together plain yogurt, garlic, lime juice, chili powder (adjust if you want it spicier), and kosher salt.
When the corn has cooled enough to handle it, use a serrated knife to cut the kernels off the cob into a bowl. Add chopped scallions, jalapeño peppers, cilantro, and cotija cheese. (Cotija cheese is a Mexican cow’s milk cheese that can often be difficult to find. If you don’t have luck getting it, you can use crumbled feta instead.) Finally, toss with the yogurt sauce, add a touch more chili powder and salt and serve!
- Cooking spray or oil for grill grates
- 4 medium ears of corn, husks and silks removed (or 16 oz frozen)
- 1/4 cup nonfat plain Greek yogurt
- 2 teaspoons minced garlic
- 2 tablespoons lime juice
- 1/2 teaspoon chili powder
- 1/2 teaspoon kosher salt
- 1/3 cup chopped scallions
- 1 tablespoon minced jalapeño pepper, seeds and ribs removed
- 2 tablespoon chopped cilantro
- 1/2 cup crumbled cotija cheese (or feta)
- Spray grill grates with nonstick cooking spray or brush them with oil. Heat grill to 400° to 450° F.
- Place corn on the grill and cook 15 to 20 minutes, turning every 5 minutes until evenly grilled and kernels are tender. Remove corn from the grill and set aside to rest until cool enough to handle.
- While corn is cooking and resting, whisk together yogurt, garlic, lime juice, chili powder, and salt.
- Using a serrated knife, cut corn kernels off cob and place in a large bowl. Add scallions, jalapeño pepper, cilantro, and cheese to corn.Toss with yogurt sauce and season with more salt and chili powder if desired.
If using frozen corn, sauté in a small skillet instead of grilling.
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Nutrition Information:Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 117Total Fat: 6gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 12mgSodium: 250mgCarbohydrates: 12gFiber: 1gSugar: 3gProtein: 5g
Nutrition information was calculated by Nutritionix. It may not be 100% accurate.