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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 120.4
  • Total Fat: 1.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 79.9 mg
  • Total Carbs: 22.6 g
  • Dietary Fiber: 5.5 g
  • Protein: 5.2 g

View full nutritional breakdown of Roasted Corn, Black Bean & Mango Salad calories by ingredient
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Roasted Corn, Black Bean & Mango Salad

Submitted by: PSETZER

Introduction

This simple, fresh-tasting salad adds delicious variety to grilled foods, such as salmon, halibut, chicken or pork. Browning the corn in a skillet gives it a nutty, caramelized flavor that contrasts with the sweetness of the mango. -From EatingWell This simple, fresh-tasting salad adds delicious variety to grilled foods, such as salmon, halibut, chicken or pork. Browning the corn in a skillet gives it a nutty, caramelized flavor that contrasts with the sweetness of the mango. -From EatingWell
Number of Servings: 8

Ingredients

    * 2 teaspoons canola oil
    * 1 clove garlic, minced
    * 1 1/2 cups corn kernels, (from 3 ears)
    * 1 large ripe mango, (about 1 pound), peeled and diced
    * 1 15-ounce or 19-ounce can black beans, rinsed
    * 1/2 cup chopped red onion
    * 1/2 cup diced red bell pepper
    * 3 tablespoons lime juice
    * 1 small canned chipotle pepper in adobo sauce, (see Ingredient Note), drained and chopped
    * 1 1/2 tablespoons chopped fresh cilantro
    * 1/4 teaspoon ground cumin
    * 1/4 teaspoon salt

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Directions

Makes 8 servings, generous 1/2 cup each

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin and salt.

Tips & Notes

* Make Ahead Tip: Cover and refrigerate for up to 8 hours. Serve at room temperature.

* Ingredient Note: Chipotle peppers are smoked jalapenos with a fiery taste that are canned in adobo sauce. Look for them in the Hispanic section of large supermarkets and in specialty stores.

Nutrition

Per serving: 125 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 245 mg sodium; 223 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Fiber (18% dv).

2 Carbohydrate Serving

Exchanges: 1 starch, 1 fruit

Number of Servings: 8

Recipe submitted by SparkPeople user PSETZER.






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Member Ratings For This Recipe


  • Incredible!
    1 of 1 people found this review helpful
    This was so delicious... I pumped up the spice a little bit and added extra garlic and chili powder (but also more lime juice)... I used chipotle paste instead of the actual pepper to blend the spice more smoothly. I'm going to make this a LOT. - 6/25/11

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  • This colorful, tasty side dish is awesome! I got it from RealAge but the ingredients and directions are the same. Thanks so much for posting this recipe so I didn't have to! - 6/25/11

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