Roasted Corn, Black Bean & Mango Salad
- 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
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.
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.
Nutritional Info 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
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