Summer recipe: Caramelized corn, black bean, and avocado salad
Posted Jun 18 2010 11:25am
Invited to a last-minute barbecue? Spent all afternoon at the pool with your kids and looking for something healthy to throw together for dinner? I’ve got just the recipe. This corn, black bean, and avocado salad comes together in twenty minutes flat, tastes delicious warm or cold, and makes use of some of summer’s best offerings.
Caramelized corn, black bean, and avocado salad
Prep time: 20 minutes
4 ears white or yellow corn, husked
3 tablespoons olive oil, divided
1 clove garlic, minced
1 16 ounce can black beans, drained and rinsed
1 large avocado, flesh scooped out and cubed
1 large tomato, seeded and chopped
1/2 small red onion, diced
2 tablespoons cilantro, chopped
1/2 teaspoon cumin
1/2 teaspoon chili powder
Juice of 1 lime
Salt and pepper, to taste
1. For the corn, chop off one end of each ear so it stands up straight. With a sharp knife, slice the kernels from the cob by running the side of the blade down the ear along all sides. (If you’ve got a bundt pan, leave the long “handle” of the cob attached and stand cob in the hole of the pan, then remove the kernels. The hole will keep the corn cob steady will the kernels fall into the bottom of the pan.)
2. Heat 1 tablespoon olive oil in a cast iron or nonstick skillet over high heat. When the oil is shiny in the pan, add the corn kernels, garlic, and salt to taste. Let corn kernels sit, untouched, for 2-3 minutes, until browned on one side. Give a quick stir to toss, then let kernels brown 2 minutes more. Remove from heat and set aside.
3. Combine remaining ingredients in a large bowl, then add corn. Toss gently, taking care not to mush the avocado cubes. Serve with whole wheat tortillas or corn chips.
Per serving: Calories 225, fat 12 g, protein 7 g, carbohydrates 26 g, dietary fiber 8 g