Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.8% of RDA
• Calories: 12.5% of RDA
• Carbs: 7.9% of RDA
• Fat (total lipid): 26.3% of RDA
• Fiber: 10.0% of RDA
• Fructose: 8.2% of RDA
• Protein: 7.9% of RDA
• Sodium: 41.0% of RDA
• Sugar: 24.4% of RDA
• Vitamin A (IU): 43.6% of RDA
• Vitamin B6: 17.5% of RDA
• Vitamin C: 57.5% of RDA
• Iron: 3.1% of RDA
• Magnesium: 13.1% of RDA
• Manganese: 5.2% of RDA
• Niacin: 12.3% of RDA
• Potassium: 11.1% of RDA
• Zinc: 10.7% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
0
MACROS
Carbohydrate
21.8
g
21.809
Calories
250
249.959
Fiber
2.80
g
2.803
Iron
0.591
mg
0.591
Protein
8.87
g
8.869
Sodium
553
mg
553.297
Sugars
7.62
g
7.616
Fat (total lipid)
16.1
g
16.064
N
0
0
ear of corn|jalapeno pepper|red bell pepper|cucumber (fresh)|roma tomato|feta cheese|mint (fresh)|garlic (fresh)|olive oil|lemon juice|lemon|salt|dijon mustard|soy sauce (regular)|brown sugar|balsamic vinegar|paprika
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PREPARATION
MAKING THE DRESSING
1.
In a mason jar, mix 1 clove garlic, crushed or fine mince, 2 Tablespoons (30ml) olive oil, 2 Tablespoons (30ml) fresh lemon juice, Zest of 1 fresh lemon, 1/4 teaspoon of salt, 1/2 teaspoon dijon mustard, 1/2 teaspoon soy sauce (use Tamari for Gluten Free), 1/2 teaspoon brown sugar, 1 teaspoon balsamic vinegar, 1/2 teaspoon paprika, black pepper to taste.
2.
Put the lid on tightly and shake well until all ingredients are combined. Set aside.
MAKING THE SALAD
3.
Roast the corn, peppers and chili: Lightly coat whole corn, bell pepper and chili with oil. Heat the grill or bbq and roast the corn, bell pepper and chili till cooked and slightly charred.
4.
Allow vegetables to cool, then in a large bowl, shuck the corn. Peel the chili pepper and bell pepper and then remove the seeds. Chop the bell pepper and mince the chili pepper. Add to bowl with the corn.
5.
In same bowl, add cucumber, tomato and herbs.
6.
Before serving, shake or combine dressing again and toss into salad. Add additional salt and pepper to taste.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
2.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 250
Protein 8.87 g
Carbohydrates 21.8 g
Iron 0.59 mg
Fiber 2.80 g
Calcium 7.89 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
