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Beans, Beans
Black beans are loaded with soluble fiber which helps remove cholesterol from your system. Experts recommend eating 6 grams soluble fiber a day.
Source:
Eat Great, Lose Weight
from Prevention® (2000) p. 270
2 ratings : 0 reviews
Black Bean and Corn Salad
Let your salad plate catch a little taste excitement. From
Prevention Healthy Cooking.
Prep Time:
15 min
Start to Finish:
15 min
makes:
4 servings
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.
Nutritional Information
1 Serving:
Calories
270
(
Calories from Fat
40
);
Total Fat
4 1/2
g (
Saturated Fat
1/2
g,
Trans Fat
0
g);
Cholesterol
0
mg;
Sodium
240
mg;
Total Carbohydrate
47
g (
Dietary Fiber
9
g,
Sugars
10
g);
Protein
11
g
Percent Daily Value*:
Vitamin A
20
%;
Vitamin C
25
%;
Calcium
10
%;
Iron
15
%
Exchanges:
3
Starch
;
0
Other Carbohydrate
;
0
Vegetable
;
1/2
Very Lean Meat
;
1/2
Fat
Carbohydrate Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings
1 tsp Fats & Oils, 2 oz-equivalents Meat & Beans, 1 1/2 c Vegetables
©Copyright 2008, Rodale, Inc.
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© 2008 General Mills
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