Healthy Recipes - Southwestern Corn & Black Bean Salad

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Southwestern Corn & Black Bean Salad

By EatingWell

Here's a great make-ahead dinner--and leftovers are welcome for lunch the next day. If you make it ahead, don't add the salt and pepper until just before serving. That way, the salt won't render the vegetables soggy and the pepper won't lose its bite. Make It a Meal: Scoop up this salad with warm corn tortillas.

Servings: 4 servings, 2 cups each
Total Time: 25 minutes
Cuisine: Southwestern
Health: High Fiber, Low Sat Fat, Low Sodium, High Potassium, Heart Healthy

Ingredients:

3 each large ears of corn , husked
1/3 cup pine nuts
1/4 cup lime juice
2 tablespoons extra-virgin olive oil
1/4 cup chopped fresh cilantro
1/2 teaspoon salt
Freshly ground pepper to taste
2 15-ounce cans black beans , rinsed
2 cups shredded red cabbage
1 each large tomato , diced
1/2 cup minced red onion

Steps:

1: Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.

2: Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.

3: Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.

Nutrition: (Per serving)

Calories - 410
Carbohydrates - 57
Fat - 16
Saturated Fat - 2
Monounsaturated Fat - 8
Protein - 16
Cholesterol - 0
Dietary Fiber - 13
Potassium - 0
Sodium - 482
Nutrition Bonus - Vitamin C (80% daily value), Iron (25% dv), Vitamin A (20% dv), Potassium (15% dv).

Cover and refrigerate for up to 1 day.

Related Links:

• Southwestern Beef & Bean Burger Wraps
• EatingWell Recipe Collections

EatingWell

This news arrived on: 06/05/2007

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