SPICY SWEETCORN & BEETROOT SALSA, Vegan, high fibre

Another late summer vegetable at bargain prices... 

Spicy Corn & Beetroot Salsa, with Roast thighs in Orange Sesame Sauce

Corn niblets & beetroot are unexpected salad companions; add a creamy spicy dressing with a lingering layer of heat and the salad quickly becomes striking.  And startlingly delicious.

Beetroot is a 67 favourite: it's low-calorie, full of important vitamins and minerals and can help lower blood pressure.  It adds great taste and texture contrast and is versatile, too.  It also looks great on the plate.  

Corn - one of your 5-a-day recommended vegetables - is full of fibre and great for the digestion.  It shouldn't be eaten in unlimited quantities - they're high in starch - but nothing beats fresh juicy niblets.  They are also great for the skin.

Cost:  £1.50'ish
Feeds: 2

Ingred: 
   6 tbsp cooked corn niblets - from fresh cobs (packet, tin or freezer also works well) 
   6 tbsp cooked beetroot, peeled, diced and drained on paper towels
   2-3 tbsp med dice peeled celery   
   2-3 tbsp med dice radish
   lettuce leaves, of any kind, whole or shredded
  
   1/3 cup Yoghurt-mayo 
   1/2 small fresh chilli, finely diced  (membranes & seeds removed) OR pinch of chilli flakes OR hot sauce like Tabasco* to taste

Method:

1. If corn is on the cob, remove leaves and the silky covering; drop into  a large pan of boiling salted water; let the water return to the boil; turn off heat, cover and leave 3-5 mins.  Cool. 
2. To remove niblets, see https://www.youtube.com/watch?v=YOJrREMXBYo 
3. Once niblets are cool, mix all veg apart from lettuce 
4. In separate bowl mix yoghurt-mayo with choice of hot chillis or sauce
5. Moisten the corn salad; heap onto whole lettuce leaves or alongside shredded lettuce
6. Drizzle more dressing over; serve remainder on the side 

 Roast Chicken Thighs in Orange & Sesame Sauce (low-fat & cholesterol)
    1.  4-8 boneless, skinless chicken thighs, marinaded 20 mins in:  
            juice & zest of med orange or equiv lime
            2 tbsp reduced salt soy sauce
            2 tbsp sherry/white grape juice/stock
            1 tbsp cornstarch (not polenta) or rice flour mixed to a paste with 1 tbsp cold water
   2.  Drain thighs, keeping marinade
   3.  Bake at 190c/375f 25-30 mins, brushing the thighs generously with marinade every 7-8 mins until brown at the edges and cooked through
   4.  Brush a final time and roll in 2-3 tbsp sesame seeds

   

*67 tested a new hot sauce, Jethro's Sticky Barbeque: 

delightfully hot, smokey & slightly sweet but not cheap

                                                      More chicken on NavBar/Recipes 1: Chicken... 

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This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.