Black Bean And Corn Salad With Homemade Tortilla Chips Food

Make black bean and corn salad in 5 minutes with this genius hack, no chopping required! A quick way to get fresh food on the table.

Provided by Sonja Overhiser

Categories     Side dish

Time 5m

Yield 4

Number Of Ingredients 6

• Ingredients

Nutrition Facts : Calories 161 calories, Sugar 4.6 g, Sodium 773.4 mg, Fat 2.5 g, SaturatedFat 0.4 g, TransFat 0 g, Carbohydrate 28.2 g, Fiber 9.2 g, Protein 8.3 g, Cholesterol 0 mg

This recipe is MUCH simpler than it sounds! It's very tasty and light. Originally, I came across this recipe on the WCHS NEWS web site, on which they said it was from a book by Bridgett Swinney (Copyright 1993 by Fall Rivers Press) called Eating Expectantly: The Essential Eating Guide and Cookbook For Pregnancy. It also doubles as a low-fat and generally healthy-eating recipe. I made some adjustments to the recipe myself, but I will post the original recipe and add my own personal suggestions here. I added 1/3 c. minced bell pepper, and 1/2 small jalapeño pepper, minced. I'd also recommend reducing the cooking time for the tortillas to 8 minutes per side, mine over-baked at 20 minutes. Also, I wouldn't personally recommend using the yogurt sauce as a dip for the tortillas, it's too spicy because of the cumin. It is VERY good as a dressing on the salad, though. I also served each with 4 eighths tomato instead of 2 quarters. The jalapeño won't add much (if any) heat, but it seems to eliminate or at least reduce the gastric distress suffered during the digestion of beans. Might as well stop a problem before it starts :)

Provided by Ginger_B

Categories     Sauces

Time 30m

Yield 4 serving(s)

Number Of Ingredients 12

• Ingredients

Nutrition Facts : Calories 404.4, Fat 8.4, SaturatedFat 3.9, Cholesterol 17.1, Sodium 937.4, Carbohydrate 65.3, Fiber 13.4, Sugar 10.7, Protein 22.9

This colorful, crunchy black bean and corn salad is chock-full of easy-to-swallow nutrition that all ages will love. Try it with a variety of summer entrees, or as a wholesome salsa! -Krista Frank, Rhododendron, Oregon

Provided by Taste of Home

Categories     Lunch     Side Dishes

Time 15m

Yield 8 servings.

Number Of Ingredients 14

• Ingredients

Nutrition Facts : Calories 142 calories, Fat 4g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 326mg sodium, Carbohydrate 21g carbohydrate (8g sugars, Fiber 4g fiber), Protein 4g protein. Diabetic Exchanges