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Summer Corn Salad

This month, we're sharing a diabetic-safe recipe every day

Servings: 4
Prep time: 10 minutes
Cook time: 5 minutes
Total: 15 minutes
Calories per serving: 129


  • medium ears of corn, shucked
  • cooking spray
  • ½ cup red onion, minced
  • teaspoon chili powder
  • ½ teaspoon ground cumin
  • ½ red bell pepper, seeded and cut into a small dice
  • ½ green bell pepper, seeded and cut into a small dice
  • large plum tomato, seeded and diced
  • tablespoons fresh cilantro, chopped
  • tablespoon olive oil
  • tablespoon white wine vinegar
  • 1/8 teaspoon salt (optional)
  • freshly ground pepper (to taste)


  • Boil the corn in a large pot of water for 3 minutes. Remove and allow to cool to the touch. Cut off kernels and place in a large bowl. You should have about 2 cups.
  • Lightly coat a non-stick skillet with cooking spray and sauté the onion until wilted.
  • Add the chili powder and cumin; sauté another minute.
  • Combine with the corn.
  • Add the red and green bell pepper, tomato, and cilantro to the corn mixture.
  • In a small cup, combine the oil, vinegar, salt (if using), and pepper. Drizzle over the salad.
  • Serve at room temperature.

Nutrition Information

Per serving: 129 calories (27% calories from fat), 3 g protein, 4 g total fat (0.6 g saturated fat), 23 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 16 mg sodium

Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1 vegetable), 1 fat

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