EWWK: Clean Tomato Avocado Corn Salsa


1 garlic clove, peeled and minced
1 tablespoon onion, finely chopped
2 tablespoons fresh cilantro, finely chopped
½ cup corn kernels (about 1 ear of corn), fresh or thawed from frozen
½ small avocado cut into ¼ -inch pieces
½ medium tomato, chopped into ¼ inch pieces
1 teaspoon olive oil
1 tablespoon lime juice
1/8 teaspoon coarse black pepper
1/8 teaspoon sea salt


If using fresh corn, shuck corn and place in boiling water for about 8 minutes or until tender. Remove corn from water and let rest until cook enough to handle. Stand on end and carefully cut off kernels with a sharp knife. Measure ½ cup. Save extra corn for another use. In a medium bowl, gently mix garlic, onion, cilantro, corn, avocado, tomato, olive oil, and lime juice. Sprinkle with black pepper and salt, and toss together.

Serve with grilled chicken or shrimp, use as a topping on whole wheat crackers or crisp breads, or as a dressing on a green salad.

Yield: 5 Servings (Serving size: ¼ cup)
Nutrient Breakdown: Calories 80, Fat 6g (1g saturated fat), Cholesterol 0mg, Sodium 62mg, Carbohydrate 7g, Fiber 3g, Protein 1g.
Carbohydrate Choice: ½ Carbohydrates
Diabetes Exchanges: 1½ Vegetable, 1 Fat