Thursday, June 30, 2011

Refreshing Summer Salads... Corn and Black Bean edition

This salad goes perfect with any BBQ, whether you are cooking burgers, chicken, or just a nice summer salad on a hot day!  I made this salad to accompany the Southwestern burgers I made last night and it was an awesome combo!  This salad is easy to make, it's super fresh, and is bursting with flavor.  Did I mention that it's healthy (high in fiber, low in fat) and not filled with tons of mayo (like many summer salads)?  You can serve it as a side to a meal (with baked or grilled chicken), inside of a burrito, in a casserole, or to top a salad!  The versatility makes it great for leftovers so I always make a little more than I know I will eat.  I put lots of cilantro in mine, because I love the flavor, but it can be overwhelming for some people... so know your audience!   
Black Bean and Corn Salad 
Serves 10-12
Ingredients:
2 cans of black beans (low sodium preferably)
2 cans of corn (no added salt preferably)
1/2 cup fresh cilantro, chopped
1/2 fresh jalepeno, chopped
1 tomato, chopped
Salsa (optional... I usually put this in, but tried something new!)
2 Tbsp powdered garlic
2 Tbsp red wine vinegar
1 Tbsp olive oil
Pepper, to taste
Directions: Using a colander or strainer, drain and rinse the black beans and place them in a large bowl.  Drain the corn and add to the black beans.  Add the remaining ingredients and stir well.  Place in the refrigerator to chill for 20-30 minutes.  Enjoy with your meal!  
Nutrition facts: (3/4 cup of salad)
105 calories, 5 g protein, 20 g Carbohydrates, 3 g fat, 5 g fiber, 150 mg sodium

Try this recipe tonight and spice up your life!  You could complete this as a vegetarian meal if you added some pasta or brown rice to it!  YUM!

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