Options
2.5C rinsed Del Monte Whole Kernel (non-GMO) canned corn (300c, 65k, 5p, 10f and 1600mg sodium)
OR
Corn from 4 roasted corn cobs (308c, 68.4k, 11.6p, 9.6f and 54mg sodium)
Salsa
1/2C diced shallot (15c, 3k, 1p, 0f)
1 diced yellow or red bell pepper (30c, 8k, 1p, 2f)
1 minced + deseeded jalapeño pepper (4c, .83k, .19p, .4f)
3T white wine vinegar
3T organic granulated sugar (144c, 37.8k, 0p, 0f)
1t crushed mustard seeds (10c, 2k, 0p, 0f)
1t ground coriander (5c, 1k, .22p, .8f)
1/4t crushed cumin seeds (4c, .47k, .19p, .1f)
½t dried red pepper flakes
1/4t lemon pepper
1/4t kosher salt (0c, 0k, 0p, 0f + 440mg sodium)
Dish totals (canned corn) 512c, 118.1k, 7.6p, 13.3f and 2040mg sodium
24 Servings 2T (from 3C salsa)
Per serving 21.34c, 4.92k, .32p, .55f + 85mg sodium
Dish totals (corn on the cob) 520c, 91.5k, 14.2p, 12.9f and 494mg sodium
24 Servings 2T (from 3C salsa)
Per serving 21.67c 3.81k, .6p, .54f + 20.59mg sodium
Nutrition by FatSecret
Directions
First, chop and combine corn kernels, minced jalapeño, and diced red bell pepper together in a mixing bowl. Set aside.
- If corn on the cob, heat up broiler. Quick olive oil spray on the corn and cook 6″ from broiler heat source. Turn once the kernels start to brown up. Keep an eye on the corn so it does not burn. This will cook fairly fast. Pull from oven once all sides cooked. Then, using a knife, once the corn is cool to the touch, slice off the kernels and use in the dish.
- If canned corn, pour corn into a sieve and rinse under running water. Let it drain and air dry a bit, then add to the dish.
2) Using pestle and mortar, crush the mustard and cumin seeds. Set aside.
3) In a saucepan, combine vinegar, sugar, and crushed seeds. Cook until it boils, then reduce to a simmer. Add diced shallot and red pepper flakes, and simmer until the shallots are translucent.
4) To the simmering liquid, add the jalapeño and red bell pepper and cook ~5min. Mix well and then remove from heat. Add in the corn kernels to just warm up. Let the pot sit ~10 minutes to cool down. Stir occasionally to help it cool.
5) Using a slotted spoon, transfer the corn salsa into a clean lidded glass or steel container, then pour enough of the cooking liquid, which is now a marinade, on top so all the food is covered. Put the lid in place and move to the fridge ~1-2 day before serving to allow the flavors to develop.
[x] Flexitarian + Omnivore
[x] Vegetarian + Pescatarian
[x] Vegan
[x] Weight Maint
[O] Keto
[x] Mediterranean
[O] Lectin Avoidance: pepper
[x] Oxalate Avoidance
[O] Purine Avoidance: sugar (?)
[x] Allergies: SOY
Comment
Source: A copycat Trader Joe’s recipe is on The Cafe Secre Farine site. The main difference between theirs and mine is that I use the seeds rather than pre-ground food, so I believe my spicing tastes punchier. I also have added a shallot to the mix rather than a yellow onion to better fit with the sweet corn flavor. And the amounts of the various foods differ.
In general this is the only recipe where I may actually use canned corn, especially if off season for corn on the cob. The difference between canned and cob’ed corn can be seen in the amount of SODIUM each has. And this is after rinsing the canned corn. I have also added the nutrition of a Trader Joe’s version (below) that is popular. Note the differences and it is a good summary of all your food choices.
OR you can buy Trader Joe’s already-made Corn & Chile Tomato-less Salsa which is where I figured out my recipe. Per serving totals (Trader Joe’s) 2T = 45c, 10k, 1p, .5f + 95mg sodium.
