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Toasted Corn and Black Bean Salad Recipe

Toasted Corn and Black Bean Salad Recipe

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Ingredients:

Serving

6 tbsp olive oil
8 oz smoked ham, cut into 1/2-inch cubes
1 (15 1/4 oz) can whole kernel corn
1 red bell pepper, diced
1 cup celery, thinly sliced
1 (16 oz) can black beans, rinsed and drained
1 (4 oz) can chopped mild green chilies
1 tsp ground cumin
1 tsp chili powder
1 cup green onion, thinly sliced
1/4 cup chopped cilantro
1/4 cup red wine vinegar
salt and pepper
1 head romaine lettuce leaf (or)

Directions:

Heat 2 tablespoons of the olive oil in a large skillet over medium-high heat. Add the ham and corn, and cook until tinged with brown, stirring often. Add the pepper and celery and cook until the vegetables are crisp-tebder, about 3 minutes. Stir in the beans, green chilies, cumin and chili powder, and cook another minute, until the beans are heated through. Remove from heat and stir in the green onions, cilantro, vinegar and remaining oil; add salt and pepper to taste. Mound the greens on a large platter or on individual plates and spoon the warm salad over top. Garnish with thyme sprigs.
Servings: 6.
Nutritional Information Per Serving: 283 calories; 15 g fat; 11 mg cholesterol; 912 mg sodium; 32 g carbohydrate; 10 g fiber; 11 g protein.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	272.41 Kcal (1141 kJ)
Calories from fat	161.97 Kcal
		% Daily Value*
Total Fat	18g	28%
Cholesterol	9.98mg	3%
Sodium	449.23mg	19%
Potassium	631.12mg	13%
Total Carbs	15.56g	5%
Sugars	3.88g	16%
Dietary Fiber	4.94g	20%
Protein	11.51g	23%
Vitamin C	45.7mg	76%
Vitamin A	0.6mg	20%
Iron	12.2mg	68%
Calcium	75.9mg	8%

Amount Per 100 g
Calories	96.57 Kcal (404 kJ)
Calories from fat	57.42 Kcal
		% Daily Value*
Total Fat	6.38g	28%
Cholesterol	3.54mg	3%
Sodium	159.26mg	19%
Potassium	223.74mg	13%
Total Carbs	5.52g	5%
Sugars	1.37g	16%
Dietary Fiber	1.75g	20%
Protein	4.08g	23%
Vitamin C	16.2mg	76%
Vitamin A	0.2mg	20%
Iron	4.3mg	68%
Calcium	26.9mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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