corn, Feta and Egg Salad

corn, Feta and Egg Salad

Blood Sugar: 5Servings: 4Preparation Time: 10minMeal Category: Lunch
Micronutrients:CalciumVitamin AFolate

Macronutrients per 100g

Energy
154kcal
Sugar
2g
Fat
11g
Fiber
2g
Sat fat
4g
Protein
6g
Carbs
10g
Sodium
340mg

Ingredients

  • 2 husks removed Corn cobs
  • 2 thinly sliced Spring onions
  • 2 tbsp roughly chopped Coriander leaves
  • 1 tbsp roughly chopped Mint leaves
  • 50g / 1.76oz Feta cheese
  • 0.5 diced Avocado
  • 1 hard-boiled
  • chopped Egg
  • 1 tbsp Lime juice
  • 1 tbsp Extra virgin olive oil
  • 0.25 tsp freshly ground Black pepper
  • 40g / 1.41oz grated Parmesan cheese

Preparation

  1. Boil 2 corn cobs (husks removed) in water, then simmer for 5-10 minutes until kernels are tender. Drain and cool.
  2. Cut kernels off the cob and place in a bowl.
  3. Add 2 thinly sliced spring onions, 2 tbsp roughly chopped coriander leaves, and 1 tbsp roughly chopped mint leaves, mix well.
  4. Transfer to a serving dish and top with 50g (1.76oz) crumbled feta cheese, 0.5 diced avocado, and 1 chopped hard-boiled egg.
  5. Drizzle with 1 tbsp lime juice and 1 tbsp extra virgin olive oil.
  6. Season with 0.25 tsp freshly ground black pepper and sprinkle 40g (1.41oz) grated parmesan cheese.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
18% of RDI
Vitamin C
4% of RDI
Omega 3
4% of RDI
Vitamin A
60% of RDI
Calcium
11% of RDI
Folate
43% of RDI

Good to know

To save time, you can use tinned corn kernels instead of fresh corn cobs.
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