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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

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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 1/2g (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 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

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