Low Sodium Esquite
Indulge in the vibrant flavors of **Low Sodium Esquite**, a healthy twist on the traditional Mexican street corn salad. This recipe features tender, charred kernels of fresh corn tossed in a creamy blend of low-sodium mayonnaise, unsalted butter, and a zesty squeeze of lime juice. A dash of chili powder and smoked paprika adds a smoky kick, while fresh cilantro brightens every bite. Optional crumbles of cotija cheese complete the dish, making it a perfect side or snack that's both flavorful and heart-conscious. Ready in just 25 minutes, this lightened-up esquite retains its authentic appeal while catering to those mindful of their sodium intake. Perfect as a warm appetizer or a side dish for summer BBQs!
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Recipe Information
Ingredients
- 4 ears fresh corn on the cob
- 1 tablespoon olive oil
- 2 tablespoons low-sodium mayonnaise
- 1 tablespoon unsalted butter
- 1 whole lime
- 0.5 teaspoon chili powder
- 0.5 teaspoon smoked paprika
- 0.25 cup fresh cilantro
- 0.25 cup cotija cheese (optional for low-sodium diet)
- 0.25 teaspoon black pepper
Instructions
Preheat a grill or grill pan over medium-high heat.
Remove the husks and silk from the corn. Brush the ears of corn with olive oil to lightly coat them.
Place the corn on the grill or grill pan. Cook, turning occasionally, for about 8-10 minutes, or until the corn is tender and slightly charred in spots. Remove from the grill and let cool slightly.
While the corn is cooling, prepare the rest of the ingredients. In a large bowl, combine the low-sodium mayonnaise, unsalted butter, juice from half a lime, chili powder, and smoked paprika. Mix until well combined.
Using a sharp knife, carefully cut the kernels off the cob by holding the corn vertically and slicing downwards. Add the kernels to the mayonnaise mixture.
Finely chop the fresh cilantro and add it to the bowl with the corn. If using, crumble the cotija cheese and add it to the bowl as well.
Season with black pepper to taste and squeeze in the remaining lime juice. Stir everything together until the corn is well coated with the mixture.
Serve the esquite warm, garnished with extra cilantro and a squeeze of lime, if desired.
Nutrition Facts
Calories |
214 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.9 g | 18% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 228 mg | 10% | |
| Total Carbohydrate | 20.1 g | 7% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 6.7 g | ||
| Protein | 5.8 g | 12% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 101 mg | 8% | |
| Iron | 0.8 mg | 5% | |
| Potassium | 284 mg | 6% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
