MEXICAN STREET CORN (ESQUITES) SALAD
What is Mexican Street Corn Salad?
Have you ever had Mexican street corn, often knows as Esquites? This classic Mexican snack is usually made by grilling corn on the cob and rolling it in mayonnaise or sour cream, then topped with cotija cheese and sometimes a spicy seasoning. This grilled corn snack is flavorful and delicious, but not always the most healthy. This recipe is a different spin on that, and will leave your mouth watering!
For those of you that love the Wild Rice and Kale Salad, this comes in a close second! This healthy Mexican street corn (also known as esquites or elote) salad is amazing eaten on it’s own with chips, but even better when balanced out with fresh kale. The mix of ingredients in this salad has a little kick of spice but is also nice and creamy. You will find that it uses many of the same ingredients to prepare the chicken, kale salad, and the corn mixture.
Health Benefits of Esquites Salad
Corn is a great source of carbohydrates. Not only does it provide energy for the body but it is also a good source of digestible fiber. Fiber is great for maintaining gut health and also provides many weight loss benefits.
Kale is a dark leafy green which means that it has many anti-inflammatory effects. It is a good source of vitamins A, C, and K. It is also a source of calcium, which is a nutrient that many Americans are lacking.
Instead of using excess mayonnaise and sour cream in this recipe, Greek yogurt is a perfect substitute. While mayonnaise and sour cream can both be high in fat, Greek yogurt is a low fat dairy product. (We all need more of those in our diet).
This fresh Summer salad is best when both the chicken and the corn on the cob are grilled, but don’t worry! If you are craving this salad in the dead of the winter, you can still make it! Substitute fresh sweet corn with canned corn, heat it up on the stove and it will taste pretty similar. You can always substitute grilled chicken with baked chicken. Do what you need to, because this salad will be one you will want to make all year long!
INGREDIENTS
4 cups kale, washed and finely chopped
2 tbsp lemon juice
1 tbsp olive oil
1 1/2 lbs chicken breast
2 tbsp olive oil
2 tbsp lemon juice
3 large ears of corn (or 2 - 14 oz cans)
1/2 diced red onion
1 tsp minced garlic
3 tbsp Greek yogurt
1 tbsp mayonnaise
1 jalapeno, cored and minced
Zest of 1 lemon
2 tbsp lemon juice (juice of 1 lemon)
1/2 tsp chili powder
1/2 tsp paprika
1/2 tsp sea salt
1/4 tsp black pepper
1/4 cup chopped cilantro
1/4 cup cotija cheese
INSTRUCTIONS
In a gallon size plastic bag, combine chicken breast, 2 tbsp olive oil, 2 tbsp lemon juice, and salt and pepper to taste. Make sure each piece of chicken touches the marinade slightly. Over high heat, grill chicken for 5-7 minutes, flipping on each side, or until cooked to 165 F degrees. Let the chicken sit before chopping into bite-size cubes. (Keep on the grill if you are using corn on the cob).
After making the chicken, prepare the kale salad. Chop all the spines off of the kale and chop into very small pieces. The smaller the better. Once all the kale is chopped finely, mix in the 2 tbsp lemon juice, 1 tbsp olive oil, and a touch of salt and pepper. Massage the kale with your hands for 4-5 minutes, or until soft. This step is very important! Don’t skip! Once massaged, set aside.
If using corn on the cob: husk earns of corn and spray lightly with cooking spray. Season with salt and pepper, to taste. Grill over high eat for 4 minutes, rolling every 1 minute each side. When cooled, cut the corn off the of the cob and place in a small bowl.
If using canned corn, heat in a skillet over high eat for 2-3 minutes, or until warmed and slightly browning.
Once corn is prepared, in a small bowl combine all ingredients. Stir until all the Greek yogurt and mayonnaise is completely mixed in.
Mix in the Mexican corn salad mixture and the cubed grilled chicken in with the massaged kale. Toss and serve without dressing! Trust me, there is already an amazing flavor. Enjoy!
NUTRITION (1/6 of the recipe)
Makes 6 servings
350 calories
40g protein (48%)
16g carbs (16%)
14g fat (36%)
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