Hawaii Foods
Hawaii Foods - Nutrition with aloha College of Tropical Agriculture and Human Resources Cancer Center
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Fresh Hamakua Tomato and Kahuku Corn Salad
Fresh Hamakua Tomato and Kahuku Corn Salad Enlarge Image

Ingredients:

  • 4 each (about 4 cups) fresh Kahuku corn, with kernels cut off
  • 2 cups ripe Hamakua tomatoes, chopped
  • 1/4 cup black olives, cut in half
  • 1/4 cup thinly (slivers) sliced sweet maui onion
  • 1/2 cup fresh basil, julienned
  • 1 tsp garlic clove, pressed
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp white balsamic or red wine vinegar
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 2 cups manoa or green leaf lettuce


Directions:

  1. Toss all ingredients except lettuce together in a large bowl and set aside for 1 hour to allow flavors to develop and absorb into the vegetables.
  2. Serve on a bed of lettuce.


Recipe makes : 4 servings
Serving size : 1 cup (8 oz)
Calories (kcal): 209
Protein (g): 5
Carbohydrate (g): 33
Total Dietary Fiber (g): 5
Total Fat (g): 9
Saturated Fat (g): 1
Monounsaturated Fat (g): 6
Polyunsaturated Fat (g): 2
Cholesterol (mg): 0
Vitamin A (RE): 97
Vitamin E (alpha-TE): 2
Vitamin C (mg): 21
Thiamin (mg): 0
Riboflavin (mg): 0
Niacin (mg): 2
Folate (mcg): 80
Vitamin B-6 (mg): 0
Vitamin B-12 (mcg): 0
Calcium (mg): 38
Iron (mg): 1
Magnesium (mg): 45
Phosphorus (mg): 115
Zinc (mg): 1
Potassium (mg): 510
Sodium (mg): 214


Source: A Dash of Aloha Cookbook, Kapi'olani Community College, University of Hawai'i, 2007