Black Beans And Corn
|Non fat chicken broth/Vegetable broth||1⁄4 Cup (4 tbs)|
|Onion||1⁄2 Cup (8 tbs), chopped|
|Garlic||1 Clove (5 gm), chopped|
|Chopped green bell pepper||1⁄2 Cup (8 tbs)|
|Canned black beans/Homecooked black beans||2 Cup (32 tbs), drained and rinsed|
|Cooked corn kernals||1⁄2 Cup (8 tbs)|
|Ground cumin||1⁄2 Teaspoon|
|Ground coriander||1⁄2 Teaspoon|
Heat water or broth in a skillet over medium heat.
Add onion, garlic,and green bell pepper.
Cook and stir over medium heat for 5 minutes.
Add water during this process if necessary.
Add black beans, corn, cumin, and coriander.
Cook for 5 minutes or until beans and corn are warmed through.
Variation â– Let beans and corn cool to room temperature and toss with a dressing of 2 tablespoons apple cider vinegar, 1 tablespoon sugar, and 1 tablespoon water.
Serving size: Complete recipe
Calories 743 Calories from Fat 25
% Daily Value*
Total Fat 3 g4.1%
Saturated Fat 0.1 g0.51%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1364.3 mg56.8%
Total Carbohydrates 144 g47.9%
Dietary Fiber 38.8 g155.3%
Sugars 8.2 g
Protein 33 g66.9%
Vitamin A 5% Vitamin C 103.8%
Calcium 49.5% Iron 24.4%
*Based on a 2000 Calorie diet