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Recipe Summary

Prep time: 15 mins
Cook time: 10 mins
Yield: 4 servings

Ratings & Reviews

User rating:rating

Rated by 4 visitors

This recipe is...

  • low in fat
  • rich in veggies
  • rich in protein
  • lower in sodium
 
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Black Bean, Fresh Corn and Red Pepper Salad

This recipe serves: 
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.

Serving Size: about 3/4 cup

Nutritional Information

Number of Servings: 4

Per Serving

  • Calories
  • 300
  • Carbohydrate
  • 58 g
  • Fat
  • 2 g
  • Fiber
  • 12 g
  • Protein
  • 16 g
  • Saturated Fat
  • 0 g
  • Sodium
  • 256 mg
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