Post by Loupy on Jul 14, 2010 21:09:35 GMT -7
Black Bean, Fresh Corn and Red Pepper Salad Recipe [/size]
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients
1/4 cup cider vinegar
2 tablespoons light corn syrup
2 teaspoons coarse-grained mustard
2/3 teaspoon canola oil
2/3 teaspoon salt
freshly ground black pepper
2/3 small red onion, diced
1 1/3 cups canned black beans, drained and rinsed
2/3 cup fresh sweet corn kernels, cooked and cooled (or frozen)
2/3 large red bell pepper, trimmed and diced
4 teaspoons chopped, fresh parsley
Cooking Instructions:
1. In a large bowl, whisk together the vinegar, corn syrup, oil, salt and pepper.
Add the onion and black beans.
2. Cook the corn kernels in a small saucepan of boiling salted water until tender, about 3 minutes.
Remove the kernels with a slotted spoon and plunge them into an ice bath to stop the cooking process.
Pat dry and add to the onion mixture.
3. Add the red pepper to the onion mixture along with the parsley.
Toss well.
Adjust the salt and pepper to taste.
Nutrition Facts
Serving Size: about 3/4 cup
Calories 300
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 256 mg
Total Carbohydrate 58 g
Dietary Fiber 12 g
Protein 16 g
Percent Calories from Fat 6%
Percent Calories from Protein 20%
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients
1/4 cup cider vinegar
2 tablespoons light corn syrup
2 teaspoons coarse-grained mustard
2/3 teaspoon canola oil
2/3 teaspoon salt
freshly ground black pepper
2/3 small red onion, diced
1 1/3 cups canned black beans, drained and rinsed
2/3 cup fresh sweet corn kernels, cooked and cooled (or frozen)
2/3 large red bell pepper, trimmed and diced
4 teaspoons chopped, fresh parsley
Cooking Instructions:
1. In a large bowl, whisk together the vinegar, corn syrup, oil, salt and pepper.
Add the onion and black beans.
2. Cook the corn kernels in a small saucepan of boiling salted water until tender, about 3 minutes.
Remove the kernels with a slotted spoon and plunge them into an ice bath to stop the cooking process.
Pat dry and add to the onion mixture.
3. Add the red pepper to the onion mixture along with the parsley.
Toss well.
Adjust the salt and pepper to taste.
Nutrition Facts
Serving Size: about 3/4 cup
Calories 300
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 256 mg
Total Carbohydrate 58 g
Dietary Fiber 12 g
Protein 16 g
Percent Calories from Fat 6%
Percent Calories from Protein 20%
