Black Bean & Corn Salsa

Black Bean & Corn SalsaLooking for a healthier dip recipe to take to a party? The Super Bowl is this Sunday, and I wanted to share with you one of my favorite recipes for salsa! It is low in calories and fat, high in nutrients, and tastes amazing. Bonus, this recipe is super easy to make!

Ingredients:

  • 1 can (15 oz) black beans, drained & rinsed
  • 1 can (10 oz) diced tomatoes with green chilies (Mild), drained
  • 1 can (15.25 oz) whole kernel corn (No Salt Added), drained
  • 1/4 cup finely chopped red onion
  • 1/4 cup finely chopped fresh cilantro
  • 1 teaspoon lime juice

Directions:

  1. Open can of black beans and place in strainer. Rinse beans and place in medium bowl.Rinsed Black Beans
  2. Place in strainer, can of dice tomatoes with green chilies and corn to drain off excess liquids. Then, place in medium bowl.Drained Diced Tomatoes & Corn
  3. Finely chop red onion. Add 1/4 cup to bowl. To make it easier, I like to use the small setting on my Chop Wizard* when chopping vegetables. You can use a knife to finely chop them too.Finely Chopped Red Onion
  4. Finely chop fresh cilantro. Add 1/4 cup to bowl.Finely Chopped Cilantro
  5. Add 1 teaspoon of lime juice and stir.Lime Juice

You can enjoy this salsa all by itself as a salad or can eat with tortilla chips. Watch your portion size on the tortilla chips because 1 ounce of tortilla chips (about 7 chips) equals 150 calories. I like to load my chip up with salsa on every bite to get more nutrients without eating as many chips. You can also enjoy this salsa with salads, tacos, or burritos.

Develop a winning Super Bowl “food game plan.” Check out the handout my colleague, Alice Henneman, developed that talks about eight winning strategies, “Your Super Bowl Game Plan for Healthy Eating.”

Chips & Salsa

Black Bean & Corn Salsa

Makes 18 Servings (1/4 cup each)

Ingredients:

  • 1 can (15 oz) black beans, drained & rinsed
  • 1 can (10 oz) diced tomatoes with green chilies (Mild), drained
  • 1 can (15.25 oz) whole kernel corn (No Salt Added), drained
  • 1/4 cup finely chopped red onion
  • 1/4 cup finely chopped fresh cilantro
  • 1 teaspoon lime juice

Directions:

  1. Open can of black beans and place in strainer. Rinse beans and place in medium bowl.
  2. Place in strainer, can of dice tomatoes with green chilies and corn to drain off excess fluids. Then, place in bowl.
  3. Finely chop red onion. Add 1/4 cup to bowl.
  4. Finely chop fresh cilantro. Add 1/4 cup to bowl.
  5. Add 1 teaspoon of lime juice and stir.

Nutrition Information per Serving: 35 calories, 0g fat, 135 mg sodium, 6g carbohydrates, 2g sugar, 2g protein

*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.

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One Response to Black Bean & Corn Salsa

  1. Pingback: Black Bean & Corn Salsa | makinghealthierdecisions | Cook It Quick!

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