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Farmers Market Salsa

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Farmers Market Salsa
En Español

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Recipe Total Cost
  • Makes: 8 servings

Lime, garlic, and fresh vegetables give this black bean and corn salsa a kick of flavor.

Ingredients

  • 1/2 cup corn (fresh cooked or frozen)
  • 1 can black beans (15 ounce, drained and rinsed)
  • 1 cup tomatoes (fresh diced)
  • 1/2 cup onion (diced)
  • 1/2 cup green pepper (diced)
  • 2 tablespoon lime juice
  • 2 garlic clove (finely chopped)
  • 1/2 cup picante sauce

Directions

1. Combine all ingredients in a large bowl. Chill until serving time.

2. Drain before serving.

3. Serve with low-fat baked tortilla chips or fresh vegetables.

Notes

This salsa uses fresh vegetables that are available year-round and add flavor and beautiful color. Kids and grown-ups alike can't resist how good it tastes. If you have a hand-held chopper, this is an easy task for kids in helping with the recipe.

Safety Tip: If cutting the corn off the cob, adult supervision is a good idea.

Source: Kansas Family Nutrition Program, Kids a Cookin’

Nutrition Information

Serving Size: 1/8 of recipe (123g)
Nutrients Amount
Calories 95
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 236 mg
Total Carbohydrate 19 g
Dietary Fiber 6 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 43 mg
Iron 2 mg
Potassium 400 mg
N/A - data is not available
Nutrients Amount
Calories 95
Total Fat 0 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 19 g
Dietary Fiber 6 g
Total Sugars 3 g
Added Sugars 0 g
Protein 5 g
Minerals
Calcium 43 mg
Potassium 400 mg
Sodium 236 mg
Copper 190 mcg
Iron 2 mg
Magnesium 38 mg
Phosphorus 109 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 16 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 14 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 58 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 25 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Protein Foods
1 1/4 ounces

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