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Home » Nutrition » Recipes »

Corn Chowder Salad

Ever had a bowl of creamy corn chowder made with fresh, just picked corn, baby potatoes, crisp peppers, and fresh herbs? Some say it’s what summer is all about. Except who wants to turn up the heat in the kitchen on a sweltering evening to make a fattening soup? The solution? Turn the ingredients into a healthy corn salad by substituting a citrus dressing for milk or cream that both refreshes and maintains the balance of power between the cool veggies and sizzling turkey spices and mojo. I like to toss the salad while the potatoes are still hot to allow them to absorb the dressing, but you can cook the spuds and prep the vegetables a day ahead if you are on a tight schedule.

  • 3/4 pound red potatoes, cut in large dice and steamed until tender
  • 1 cup cooked corn kernels
  • 1 cup diced and seeded red pepper
  • 1 cup Chinese pea pods (uncooked)
  • 1/2 cup diced red onion
  • Juice of 1 lemon
  • Juice of 2 limes
  • 1 1/2 tablespoons grapeseed or extra virgin olive oil
  • 1/4 cup fresh, chopped cilantro
  • Salt and pepper to taste
  1. Place all the ingredients in a salad bowl and toss thoroughly. Taste for seasoning.


  2. Chill thoroughly and serve cold or at room temperature.


Health Tip
Gardeners will love displaying their first harvest in this salad. City-dwellers can use market corn and peas. In a pinch, however, frozen kernels and frozen pea pods work, too. For the best flavor, roast the corn on your grill before scraping the kernels into the salad, allowing some of the juices to flavor the dressing.






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