Avocado, sweetcorn & tomato salsa salad cups

Prep 25 mins | Cook 4 mins | Makes 6

3 sweetcorn cobs, husks and silks removed
2 ripe avocados, halved
1 tbs lemon juice
350g tomato medley, halved
½ cup mild tomato salsa sauce
½ medium Iceberg lettuce, shredded
Coriander leaves and corn chips, to serve

Step 1 Place corn in a microwave safe container, cover and microwave on high for 4 minutes. Uncover and set aside for a few minutes to cool. Slice off the kernels and set aside.

Step 2 Spoon avocado flesh into a bowl. Drizzle with lemon juice and season with salt and pepper. Mash until just smooth. Set aside. Combine tomato medley and tomato salsa sauce in a bowl. Set aside.

Step 3 To assemble the salads, layer the lettuce, sweetcorn, tomato mixture and avocado into serving cups. Top each with a coriander leaf and serve with corn chips.

Good for you ... Sweetcorn

A good source of dietary fibre which contributes to normal laxation.

Provides niacin (vitamin B3) which is needed for the release of energy from food and also the B vitamins biotin and folate. Biotin contributes to the maintenance of healthy skin, mucous membranes and hair while folate is needed for the formation of blood cells. Also provides some iron that is needed for making red blood cells.

A source of potassium that may help balance the sodium in salty foods.

The carbohydrate in sweetcorn is digested slowly and has a low glycaemic index (GI)