Mexican Corn Salad

Serving Size: 1/2 cup | Serves: 8

Ingredients:

  • Cooking spray or oil for grill grates
  • 4 medium ears of corn (husks and silks removed) (or 16 oz. frozen whole kernels, thawed)
  • 1/4 cup nonfat plain Greek yogurt
  • 2 teaspoons minced garlic
  • 2 tablespoons lime juice
  • 1/2 teaspoon chili powder
  • 1/3 cup chopped scallions
  • 1 tablespoon minced jalapeño pepper (seeds removed)
  • 2 tablespoons chopped cilantro
  • 1/2 cup crumbled feta cheese

Instructions:

NOTE: If using frozen corn, skip to third instruction below.

  1. Spray grill grates with nonstick cooking spray or brush them with oil. Heat grill to 400°–450°F.
  2. Place corn on the grill and cook 15–20 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. Using a serrated knife, cut corn kernels off cob and place in a large bowl.
  3. While corn is cooking, whisk together yogurt, garlic, lime juice, and chili powder.
  4. Add scallions, jalapeño pepper, cilantro, and cheese to corn. Toss with yogurt sauce and season with more chili powder if desired.

Nutrient information per serving:
78 calories, 3g total fat, 1g saturated fat, 0g trans fat, 9mg cholesterol, 119mg sodium, 11g total carbohydrate, 1g dietary fiber, 3g sugar, 4g protein


Adapted from Today’s Dietitian

Cheesy Chicken Enchilada Bake

Serves: 8
Ingredients

  • 1 pound boneless, skinless chicken breast (about 2 cups)
  • 1/2 cup water
  • 1 tablespoon chili powderchicken enchilada bake
  • 1 can (15 ounce) low-sodium black beans, rinsed and drained
  • 1 cup frozen corn
  • 1 cup salsa
  • 8 whole wheat tortillas
  • Cooking spray
  • 1/2 cup reduced fat (2%) shredded cheddar cheese

Directions

    1. Cut chicken breast into 4-5 chunks. Simmer in a large saucepan with water and chili powder. Cook until internal temperature is 165° F (about 10 minutes).
    2. Remove chicken from pan. Cut or shred into small chunks and return to pan. Add beans, corn, and salsa to saucepan. Cook until hot, about 2 minutes. Remove from heat.
    3. Spread 1/2 cup of chicken mixture down the center of each tortilla. Roll up and place seam-side down in greased 9 x 13 inch pan. Spread any leftover chicken mixture over the top of the enchiladas.
    4. Bake at 375° F for 12-15 minutes. Sprinkle cheese on top of the enchiladas during the last 5 minutes of baking. Serve immediately.

      Nutrient information per serving 310 calories; 7 g total fat (1.5 g saturated fat); 40 mg cholesterol; 510 mg sodium; 41 g total carbohydrates (6 g dietary fiber, 2 g sugar); 22 g protein

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