Monday, July 22, 2013

What’s For Dinner? Black Bean and Corn Salsa

What, you wouldn’t consider salsa a dinner? Well, for the past week, in our part of Michigan, it has been 90 degrees plus, and that means it’s time for no-added-heat meals!

You really can make a light meal out of this dish, by adding corn chips  and your favorite beverage.  Or bring this to the next potluck you are invited to. Keep these simple ingredients on hand to combine at a moment’s notice.

Recipe: Black Bean and Corn Salsa

1 15-ounce can black beans, drained and rinsed
1 15-ounce can yellow corn, drained and rinsed
3 cups of your favorite salsa
1/2 green bell pepper, chopped fine
1/2 red bell pepper, chopped fine

Combine all ingredients, and chill for at least 2 hours to blend the flavors (I keep it in the refrigerator overnight before using for best flavor.)

Nutrition information per half cup:  63 calories, 0 grams fat, 3 grams protein, 12 grams carbohydrate, 3 grams fiber, 0 milligrams cholesterol, 261 milligrams sodium.

Cook’s tips:
  • Look for a lower-sodium salsa; there is a large difference between various types.
  • You are rinsing the black beans and corn to get rid of unwanted liquid and to reduce the sodium content as well.
  • Choose a salsa one step hotter than what you normally buy; the black beans and corn really tone down the heat.
  • Use this salsa as a topping for taco salad (another hot-weather favorite at our house).

Here’s how I made the Taco Salad shown below:

For each serving, layer in individual bowls:

1 cup chopped romaine lettuce
About 10-15 tortilla chips, crumbled
1/3 to 1/2  cup browned and crumbled lean ground beef (seasoned with 1/8 teaspoon chili powder and garlic powder while cooking)
1/2 cup of the Black Bean and Corn Salsa (recipe above)
Extra tomato wedges for garnish, if desired

Nutrition information per taco salad: 329 calories, 15 grams fat, 21 grams protein, 26 grams carbohydrate, 5 grams fiber, 56 milligrams cholesterol, 377 milligrams sodium.

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