Corn Jalapeno Guacamole
I live in Indiana and homegrown corn season is all summer long. The Aces bi-color corn is our family favorite. I am always looking for ways to incorporate corn into some of my favorite recipes. It’s no secret I am huge avocado fan even though it’s high in calories and fat but high in nutrients as well. I love this guacamole with chips, added to salads, as a fresh vegetable dip, or on top of my burgers. This recipe is a gluten-free recipe.
This recipe is high in calories, fat, and dietary fiber but it’s high in nutrients which includes 45% of your daily dietary fiber needs, 35% of your daily iron needs and 25% of your daily potassium needs. Avocados are an excellent nutritional source of magnesium, potassium, vitamin C, vitamin E, and vitamin K.
Instructions
Grill or boil corn until tender. Allow to cool. Cut kernels off the cobs. Can substitute frozen or drained canned corn. Halve avocados and remove the pit. Cut avocado into a dice inside the skin, then scoop out with a spoon. In a bowl, combine corn, avocados, diced tomatoes, jalapeno, minced garlic, lime juice, salt and cumin. Stir to combine. Add cilantro and stir.
Nutritional Information Per Serving: 337 calories, 9 grams protein, 18 grams of fat, 44 grams of CHO, 13 grams dietary fiber, 1995 mg sodium.
Preparation Time: 10 minutes
Serves: 10
Ingredients
8 ears of corn or 8 cups of frozen or canned corn, drained
6 whole avocados, diced
1 large tomato, diced
1/3 cup onion, finely diced
2 garlic cloves, finely minced or 2 tablespoons of garlic paste
2 tablespoon jalapeno, diced
1 whole lime, juiced or 2 tablespoon lime juice
½ teaspoon sea salt
¼ teaspoon ground cumin
½ cup fresh cilantro leaves or 2 tablespoons dried cilantro
Shopping List
8 ears of corn or 8 cups of frozen or canned corn, drained
6 whole avocados, diced
1 large tomato, diced
1/3 cup onion, finely diced
2 garlic cloves, finely minced or 2 tablespoons of garlic paste
2 tablespoon jalapeno, diced
1 whole lime, juiced
½ teaspoon sea salt
¼ teaspoon ground cumin
½ cup fresh cilantro leaves or 2 tablespoons dried cilantro
Image from: https://www.inspiredtaste.net/27128/grilled-guacamole-recipe/
By Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net
Barbara worked as a research nutritionist with the military’s tri-service medical school & working as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast active Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department. She is the author of Fast Facts on Fast Food For Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 50 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, pickleball player, hiker, a mother and grandmother to 13 grandchildren.
