Sweet Corn with White and Red Cabbage Salad

Sweet corn with white and red cabbage salad is very fulfilling type of salad, loaded with vitamins, minerals, fibers and other nutrients. It is quickly made and very tasty. In order to keep calories low, be very careful with salad dressing (read labels) and oil.

corn cabbage salad

For this salad, you need a can of sweet corn, white cabbage, red cabbage and some seasonings.

Using very sharp knife, cut the cabbages in half and ...

corn cabbage salad

... slowly shred the cabbages.

Usually, I start with red cabbage - watch out for red droplets since they are sometimes really hard to clean.

corn cabbage salad

Red and white cabbages shredded in plastic pot. Thinner the shreds - better. That is why you need to have really sharp knife and patience.

There are other ways to shred cabbage and other vegetables, but I prefer kitchen board and sharp knife.

corn cabbage salad

Put the canned sweet corn into the strainer and wash it with plenty of cold water.

Put the corn into the plastic pot with cabbages ...

corn cabbage salad

... and mix everything.

Now, add some salt, some pepper and vinegar. Mix again.

This is enough for good tasty salad. I try not to add any kind of dressings or oils, although with them salads taste even better. Reason - calories. One single tablespoon of oil is 15g (135 kcal), while calories in dressings vary significantly (read labels).

And that is all. Serve this salad as side dish with grilled meat, hard boiled eggs/egg whites, low fat or cottage cheese and similar foods.

Nutritional content of this salad, without oil or dressings:

Food Amount Protein Carbs Fats Fibers
White Cabbage 200g 3g 9g 0.5g 5g
Red Cabbage 200g 3g 7g 0.4g 5g
Canned Sweet Corn 100g 2g 19g 0.5g 2g
Total: 8g 35g 1.4g 12g
Calories: 32 kcal 140 kcal 13 kcal -

That is around 185 kcal for this salad, mostly from complex, slow digesting carbs. Fiber content is also good - 12g, almost half of daily recommended fiber intake (25-30g).

If half a kilo of vegetables are too much for one sitting, eat this salad in two sittings - it can stay fresh in the fridge few hours with no problems.

Nutritional content of this salad, with single tablespoon of olive oil:

Food Amount Protein Carbs Fats Fibers
White Cabbage 200g 3g 9g 0.5g 5g
Red Cabbage 200g 3g 7g 0.4g 5g
Canned Sweet Corn 100g 2g 19g 0.5g 2g
Olive Oil 15g 0g 0g 15g  0g
Total: 8g 35g ~17g 12g
Calories: 32 kcal 140 kcal 13 kcal -

This salad now has around 325 kcal, mostly from fats and carbs, some from protein.

If these calories fall into your daily nutrition plan, feel free to add this tablespoon of olive oil - it will enhance the taste and flavor and increase amounts of fats (mostly healthy monounsaturated fatty acids).

Nutritional content of this salad, with single tablespoon of olive oil and grilled chicken breast:

Food Amount Protein Carbs Fats Fibers
White Cabbage 200g 3g 9g 0.5g 5g
Red Cabbage 200g 3g 7g 0.4g 5g
Canned Sweet Corn 100g 2g 19g 0.5g 2g
Olive Oil 15g 0g 0g 15g  0g
Chicken Breast 200g 45g 0g 3g 0g
Total: 53g 35g 20g 12g
Calories: 212 kcal 140 kcal 180 kcal -

Now, this is some serious meal - around 530 kcal, very balanced between protein, fats and carbs.

Again, if this is too large meal for you, adjust it for your needs:

- if you need less vegetables in single sitting, eat half of salad now and half with the next meal,

- if you need less fats, add just a half of tablespoon of olive oil or don't add oil at all,

- if you need less protein, add less chicken breast (or some similar meats), etc.

When dieting, this salad, especially one without oil, will make you full with not much calories - been there, done that - many times :o)