Ingredients:
- 3 ears sweet corn , frozen okay if fresh not available
- 2 celery ribs, diced medium
- 1 cucumber, diced medium
- 3 tomatoes, diced medium
- 1 -2 jalapeno, diced fine
- 1/2 red onion, diced medium
- 1 red bell pepper, diced medium
- 1 green bell pepper, diced medium
- 1 yellow bell pepper, diced medium
Directions:
- Take the corn kernals off of the cob (or thawed frozen sweet corn) and put in a pan on medium high heat add 1 tablespoon olive oil and sauté corn with minced garlic till slightly browned. Drain and rinse black beans. Zest and squeeze limes. Medium dice celery, tomatoes, jalapenos, red onion and bell peppers. Large dice pineapple and mangos. Chop cilantro.
- In large bowl add diced and chopped items, pour lime juice and zest over veggies, mix and then add fruit. Add black beans, corn and lightly toss. Salt to taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 298.87 Kcal (1251 kJ) | ||
| Calories from fat | 10.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.17g | 2% | |
|---|---|---|---|
| Sodium | 842.84mg | 35% | |
| Potassium | 1379.28mg | 29% | |
| Total Carbs | 70.89g | 24% | |
| Sugars | 35.19g | 141% | |
| Dietary Fiber | 13.22g | 53% | |
| Protein | 10.11g | 20% | |
| Vitamin C | 211.7mg | 353% | |
| Vitamin A | 3mg | 99% | |
| Iron | 52.9mg | 294% | |
| Calcium | 120mg | 12% | |
| Amount Per 100 g | |||
| Calories | 40.34 Kcal (169 kJ) | ||
| Calories from fat | 1.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.16g | 2% | |
|---|---|---|---|
| Sodium | 113.75mg | 35% | |
| Potassium | 186.15mg | 29% | |
| Total Carbs | 9.57g | 24% | |
| Sugars | 4.75g | 141% | |
| Dietary Fiber | 1.78g | 53% | |
| Protein | 1.36g | 20% | |
| Vitamin C | 28.6mg | 353% | |
| Vitamin A | 0.4mg | 99% | |
| Iron | 7.1mg | 294% | |
| Calcium | 16.2mg | 12% | |
* 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.
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