ElaineHN's Black Bean & Corn Salad
Nutritional Info
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 69.2
- Total Fat: 0.6 g
- Cholesterol: 0.1 mg
- Sodium: 273.6 mg
- Total Carbs: 14.7 g
- Dietary Fiber: 3.5 g
- Protein: 3.6 g
View full nutritional breakdown of ElaineHN's Black Bean & Corn Salad calories by ingredient
Introduction
Great as a Side dish or a Salsa served with Fish, Chicken or Pork Great as a Side dish or a Salsa served with Fish, Chicken or PorkNumber of Servings: 10
Ingredients
-
1 can (14 oz.) Black Beans - rinsed & drained well
1 can (14 oz.) Yellow Corn - drained
1 cup diced Red Ripe Tomatoes
1/2 cup mild diced Onions
1 clove Garlic - crushed or finely chopped
2 tbsp Fat Free Italian or Balsamic Vinaigrette Salad Dressing
Optional (for a more Latin/Mexican flavor):
Fresh Cilantro - chopped
Fresh Parsley - chopped
Finely minced jalapeno or other peppers to taste
Directions
1. Drain liquid from corn, rinse beans and allow to drain well while you chop the tomatoes and onions.
2. Mix all ingredients in bowl.
3. Add herbs &/or peppers per your own preference.
4. Can be served immediately, but I prefer to refrigerate several hours or over night to allow the flavors to mix.
Makes approx. 10 one-half cup servings.
** This works great as a side dish, topping for a green salad, pita or wrap filling, or can be served as a 'salsa' to accompany mild fish, chicken or pork tenderloin.
Number of Servings: 10
Recipe submitted by SparkPeople user ELAINEHN.
2. Mix all ingredients in bowl.
3. Add herbs &/or peppers per your own preference.
4. Can be served immediately, but I prefer to refrigerate several hours or over night to allow the flavors to mix.
Makes approx. 10 one-half cup servings.
** This works great as a side dish, topping for a green salad, pita or wrap filling, or can be served as a 'salsa' to accompany mild fish, chicken or pork tenderloin.
Number of Servings: 10
Recipe submitted by SparkPeople user ELAINEHN.
Member Ratings For This Recipe
-
POUNDSOFF10
-
CELIATEN
-
BAKINGMAMA
The recipe is wonderful! I made it for a side dish for one dinner, mixed it with tuna a rolled it in a whole wheat tortilla for lunch, and served it as part of a southwestern chicken sald for a second dinner! I'll use the last of it mixed with leftover chicken for lunch tomorrow! Thanks for sharing! - 3/26/09
-
TASHA623
One of my favorties! I make a wrap out of Flatout wraps and it's so delicious. - 10/27/08
Reply from ELAINEHN (10/27/08)
Wow! THANKS! I've made wraps with my Chickpea, Olive & Tomato salad, but I haven't tried it with this one ... I may have to give it a try next time I make this. If you eat meat, adding canned tuna or sliced deli meat to one of the salads in a wrap is YUMMY too!
-
MUCH_TO_DO