Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"The day of fortune is like a harvest day, We must be busy when the corn is ripe." -Torquato Tasso

The refrigerator light goes on...

This is another great example of how American dishes are actually Mediterranean diet. Whole grain corn, veggies, and olive oil for three points - all in a dish that is quintessentially Southern. This was a pretty common staple of cookouts and pot luck dinners when I was growing up. The teaspoon of Tabasco might be too much for some, so you might want to add a bit less at first and then adjust to your taste.

This salad can be made with frozen corn or boiled corn on the cob, but the roasted corn brings a great umami flavor to the dish. Grilled corn will also work well!


Confetti Corn Salad

Servings = 2 | Serving size = 1 1/2 cups

Cooking time: 45 minutes (does not include chilling time)

This recipe is easily multiplied and makes great leftovers.

Confetti Corn Salad, an easy healthy side dish recipe from Dr. Gourmet


  • 2 ears corn
  • 1/4 large red bell pepper (diced)
  • 2 large ribs celery (diced)
  • 2 large green onions (thinly sliced crosswise)
  • 1 Tbsp. olive oil
  • 1 Tbsp. white wine vinegar
  • 1 tsp. Tabasco
  • 1 tsp. honey
  • 1/8 tsp. salt
  • black pepper to taste
  • 8 large leaves basil (chiffonade)

Preheat the oven to 400°F.

Peel the husk back from the corn, being careful not to detach them from the stem.

Remove silks and rinse well, wetting down the husks.

Sprinkle the salt and pepper over the corn.

Fold the husks against the corn and wrap in foil.

Roast in the oven for about 30 minutes. Turn them 1/4 turn about every 7 – 8 minutes.

Remove from the oven and unwrap the foil.

Let the corn cool and then cut the kernels from the cob.

When the corn is cool, place the red pepper, celery, green onions, olive oil, vinegar, Tabasco, honey, salt, pepper, and basil in the bowl with the corn.

Fold together and chill well before serving.

Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 2

Amount Per Serving

Calories 220 Calories from Fat 81
% Daily Value
Total Fat 9g 11%
    Saturated Fat 1.5g 7%
    Monounsaturated Fat 6g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 240mg 11%
Total Carbohydrates 35g 13%
    Dietary Fiber 5g 18%
    Sugars 14g
Protein 6g
Vitamin A 9% Vitamin C 48%
Calcium 4% Iron 8%
Vitamin K 80mcg Potassium 700mg