Healthy Dining Finder - Meatless Monday Grilled Corn, Tomato and Avocado Bread Cups
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Grilled Corn, Tomato and Avocado Bread Cups

These Grilled Corn, Tomato and Avocado Bread Cups from Meatless Monday combine the flavors you can’t get enough of with the nuttiness of sprouted bread in a recipe perfect for a healthy lunch, dinner, snack or appetizer.
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If you like the flavorful mix of sweet corn, tangy tomatoes and creamy avocado that you can find in menu choices at restaurants like El Pollo Loco and Rubio’s and you’ll love this recipe from Meatless Monday!  

Meatless Monday: Grilled Corn, Tomato, & Avocado Bread Cups

Makes 6 Servings

  • 6 slices sprouted bread
  • 1 ear corn, shucked and cleaned
  • 8-10 cherry tomatoes
  • ½ onion, sliced
  • ½ avocado, mashed
  • 2 Tbs. grated parmesan cheese
  • 1/8 tsp. each of table salt and pepper
  • 1 Tbs. olive oil (divided use)
  • 1 Tbs. cilantro, for garnish (optional)
  • Cooking spray

  1. Preheat the oven to 375oF.
  2. Spray 6 cups of a muffin tin with cooking spray.
  3. Cut the edges of the bread then use a rolling pin to flatten the bread. Once it is flat, press bread slices into muffin cups. Bake it in the preheated oven for 12-15 minutes until crispy.
  4. Heat a grill pan over medium heat and gently brush it with ½ tablespoon of oil. Place tomatoes and corn on the pan. Let everything grill for 8-10 minutes or until the corn is grilled evenly and tomatoes are soft. Using a paring knife, cut the kernels off the cob into a small bowl.
  5. Meanwhile, heat another pan with the remaining ½ tablespoon of oil and sauté onion until it is soft.
  6. Combine corn kernels and tomatoes into the pan with sautéed onions. Add in mashed avocado and parmesan cheese.
  7. Season with salt and pepper.
  8. Add fillings evenly into bread cups, sprinkle more parmesan cheese if desired. Bake for additional 3-5 minutes.
  9. Garnish with cilantro before serving.
Nutrition Information (per serving)*:

210 calories, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 80 mg sodium,
32 g carbohydrates, 6 g fiber, 11 g sugar, 8 g protein, 1/2 cup vegetables.

* Recipe and nutrition information may vary by products (and/or brands) used.


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