This refreshing salad will be the highlight of your summer menu — especially when it's too hot to even think about firing up the grill. The fresh veggies will combine for a nutritious crunch while the cumin and chili powder give you that classic summer taste. Make it for dinner, a block party or even just a snack — either way, it will surely be a hit.
- Try this alternative method for washing the Romaine: Peel the leaves apart to separate and rinse each leaf. Blot dry with a clean kitchen towel, then stack together to chop.
- Add more bulk (and protein!) to this salad by topping it with a grilled chicken breast.
- It's perfectly fine to substitute canned corn for fresh corn on the cob if fresh isn't available.
Prep time: 10 minutes
Cook time: 10 minutes
Yield: 6 servings
Serving size: 2 cups lettuce and ¾ cup corn mixture and 2½ tablespoons dressing
1 teaspoon extra virgin olive oil
2 ears fresh corn on the cob (about 2 cups total)
½ cup red onion, thinly sliced
½ teaspoon cumin
⅛ teaspoon chili powder
¼ teaspoon salt
⅛ teaspoon black pepper
juice of 1 lime
3 hearts of Romaine lettuce
1 (15-ounce) can reduced-sodium black beans, drained and rinsed
3 Roma tomatoes, sliced
¼ cup reduced-fat mild cheddar shredded cheese
¾ cup ranch yogurt dressing
¼ cup low-sugar BBQ sauce
lightly salted tortilla strips
*Optional ingredients are not included in the nutritional calculations.
Heat the olive oil in a large skillet over medium heat.
Slice the kernels off of the ears of corn, and add them and the onion to the heated skillet. Season them with the cumin, chili powder, salt, and pepper. Cook for 8-10 minutes, stirring occasionally until the onions are soft. Squeeze the juice of half of the lime into the skillet, stir, and transfer contents to a plate; set aside to cool.
Chop the lettuce into bite-sized pieces; wash in a salad spinner and transfer to a large serving bowl.
In a medium bowl, combine the beans, tomatoes, reserved roasted corn and onions, and cheddar cheese.
Prepare the dressing: In a small bowl, whisk together the ranch dressing, barbecue sauce, and the remaining juice of half of the lime.
To serve, place 2 cups of lettuce in a bowl, and top with a heaping ¾ cup of the bean mixture. Top with optional tortilla strips.
Per Serving: (2 cups lettuce and ¾ cup corn mixture and 2½ tablespoons dressing)
Calories from fat: 54
Saturated Fat: 1g
The nutrition content of recipes on Popculture.com have been calculated by Registered Dietitian, Jessica Penner, of Smart Nutrition.