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Black Bean and Corn Salad

Let your salad plate catch a little taste excitement. From Prevention Healthy Cooking.

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(5 Ratings)

5 Ratings

5 Stars 40%

4 Stars 0%

3 Stars 20%

2 Stars 40%

1 Stars 0%

Member Reviews (1)
6ca239fc-4790-4ced-b0c2-22719127c902
Black Bean and Corn Salad
  • PREP TIME

    15 Min

  • TOTAL TIME

    15 Min

  • SERVINGS

    4

 

1
can (15 ounces) reduced-sodium black beans, rinsed and drained
2
cups fresh or thawed frozen corn
2
jalapeno chile peppers, seeded and finely chopped (wear plastic gloves when handling)
2
plum tomatoes, seeded and chopped
1/2
cup finely chopped red onion
2
garlic cloves, minced
1/4
cup chopped fresh cilantro
2
tablespoons lime juice
1
tablespoon olive oil
2
tablespoons Southwest-style seasoning mix
  • 1 In a large bowl, combine beans, corn, peppers, tomatoes, onion, garlic, and cilantro.
  • 2 In a small bowl or measuring cup, mix lime juice, oil, and seasoning mix. Pour over salad. Cover and refrigerate 1 hour to allow flavors to develop.

Expert Tips

Black beans are loaded with soluble fiber which helps remove cholesterol from your system. Experts recommend eating 6 grams soluble fiber a day.

Eat Great, Lose Weight from Prevention® (2000) p. 270

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Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 270
    • (Calories from Fat 40),
  • Total Fat 4 1/2g
    • (Saturated Fat 1/2g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 240mg;
  • Total Carbohydrate 47g
    • (Dietary Fiber 9g,
    • Sugars 10g),
  • Protein 11g;
Percent Daily Value*:
  • Vitamin A 20 %;
  • Vitamin C 25 %;
  • Calcium 10 %;
  • Iron 15 %;
Exchanges:
  • 3 Starch;
  • 0 Fruit;
  • 0 Other Carbohydrate;
  • 0 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 0 Vegetable;
  • 1/2 Very Lean Meat;
  • 0 Lean Meat;
  • 0 High-Fat Meat;
  • 1/2 Fat;
Carbohydrate Choices:
  • 3;
*Percent Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.

Review & Comments

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Posted 4/20/2010 2:50:50 PM REPORT ABUSE THEEEYOREGUY said:
Rating:
THIS IS ABSOLUTELY AWESOME. DID IT FOR A CROWD AND IT WAS A HIT!
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