Corn, lightly steamed and cut off the cob, is terrific in salads. It goes very nicely with arugula, the sweet corn providing a beautiful contrast to the pungent salad green. Although we don’t think of corn as a nutritional powerhouse, it’s a good source of several nutrients, including thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vitamin C, phosphorus and manganese. A cup of corn supplies 19 percent of the recommended daily dose of folate, and about a quarter of the daily value for thiamin.
Ingredients
- 1 large ear of corn
- 6 ounces baby arugula, washed and spun dry
- 2 tablespoons chopped or slivered fresh herbs, like basil, tarragon, chives, parsley, marjoram
- 1 ounce shaved Parmesan
- 1 tablespoon sherry vinegar
- 1 teaspoon balsamic vinegar
- ½ teaspoon Dijon mustard
- 1 small garlic clove, puréed (optional)
- Salt and freshly ground pepper
- ¼ cup extra virgin olive oil
- 2 medium-size ripe tomatoes, cut in wedges
- Nutritional Information
Nutritional analysis per serving (4 servings)
203 calories; 15 grams fat; 3 grams saturated fat; 0 grams trans fat; 10 grams monounsaturated fat; 1 gram polyunsaturated fat; 12 grams carbohydrates; 2 grams dietary fiber; 3 grams sugars; 5 grams protein; 4 milligrams cholesterol; 120 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
4 to 6 servings
Preparation
- Steam the corn until tender, 4 to 5 minutes. When it is cool enough to handle, cut the kernels from the cobs.
- Combine the corn, arugula, herbs and Parmesan in a salad bowl. In a small bowl or measuring cup, whisk together the sherry vinegar, balsamic vinegar, Dijon mustard, garlic, salt, pepper and olive oil.
- Just before serving, toss the salad with the dressing. Garnish with the tomato wedges and serve.
- Advance preparation: You can prepare the salad ingredients and dressing several hours before tossing the salad.
15 minutes
Dining and Cooking