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.
How to Prepare
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.
Good to Know
To save time, you can use tinned corn kernels instead of fresh corn cobs.
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