Recipes ofStephanie Searor, MS RD LDN RYT-200

Registered Dietitian Nutritionist

Dietitian passionate about helping people fall back in love with their bodies and their relationship with food


Mexican-Style Street Corn Salad

Monday, July 15, 2019
Total time
1 hour
Preparation time
15 minutes

Caramelized onions give this salad depth and sweetness, while plain Greek yogurt "lightens" up the topping.

or4 medium ears of sweet corn (white or yellow), husks and silk removed
or2 large red onions, thinly sliced
or2 tablespoons olive oil
or2 cups plain whole milk Greek yogurt
or2 teaspoons chili powder
or1 teaspoon ground cumin
or1 teaspoon garlic powder
or1 cup crumbled queso fresco or Cotija cheese, plus more for serving (if desired)
or1/2 teaspoon Kosher salt
or1/4 cup cilantro, rinsed and roughly chopped, leaves and stems, plus extra for serving (if desired)
orJuice of one lime, plus extra for serving (if desired)
Prepare a gas or charcoal grill. Or, if you prefer, preheat the oven to 400 degrees.
On a large piece of heavy duty foil, place the ears of corn and scatter with the onions. Drizzle the olive oil over top, and fold up to make a closed package.
Bake or grill for 20 minutes, or until the corn has started to brown. Turn the ears over so that they can get brown on the other side, and place back in the oven or grill. If baking, corn may need a few minutes under the broiler to help char the outside.
While the corn is cooking, stir the yogurt, chili powder, cumin, garlic, queso fresco, cilantro, lime, and salt (to taste). Let this sit for at least 15 minutes so the flavors can meld.
When the corn is browned, remove from the oven or grill. Using tongs, carefully hold the ears of corn over a bowl and use a knife to cut the kernels away from the cob. Add the grilled onions to the bowl. Add 1 cup of the yogurt sauce and stir to combine. Serve the corn with the extra yogurt sauce on the sauce, and extra queso fresco, cilantro, and lime (if desired).
Note; If you would like to serve the corn on the cob, split the ears in half prior to cooking. Finely dice the grilled onions and add to the yogurt mixture before spreading on the corn. Serve with extra queso fresco, cilantro, and lime (if desired).
Nutritional information
Per 100 gPer portion (207 g)% DRI
Energy101 kcal209 kcal10 %
Fat5 g9 g15 %
Fatty acids, total saturated2 g4 g18 %
Cholesterol9 mg18 mg6 %
Sodium224 mg463 mg19 %
Carbohydrate10 g21 g7 %
Sugars3 g7 gremove
Fiber1 g3 g11 %
Protein6 g13 gremove