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South of the Border Salad

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South of the Border Salad
En Español

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Recipe Total Cost
  • Makes: 9 servings

Make this corn, black bean, and tomato salad in the morning and let it marinate in the refrigerator all day and enjoy it for dinner. 

Ingredients

  • 2 can corn (15.2 ounces each, drained and rinsed)
  • 2 can black beans (15.5 ounces each, drained and rinsed)
  • 1 can diced tomatoes with green chilies (10 ounces)
  • 1 onion (medium, chopped)
Dressing Ingredients:
  • 3 tablespoon olive oil (or canola oil)
  • 1/3 cup lemon or lime juice
  • 1/2 teaspoon pepper
  • 1 ground cumin (optional)

Directions

1. Mix the salad ingredients in a large bowl.

2. Mix the dressing ingredients in a small bowl.

3. Pour dressing over corn mixture and mix well.

4. Cover and refrigerate for at least 2 hours.

Notes

Learn more about:

Source: Maryland Food Supplement Nutrition Education program, 2009 Recipe Calendar

Nutrition Information

Serving Size: 1/2 cup (224g)
Nutrients Amount
Calories 253
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 497 mg
Total Carbohydrate 44 g
Dietary Fiber 10 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 11 g
Vitamin D 0 mcg
Calcium 68 mg
Iron 3 mg
Potassium 614 mg
N/A - data is not available
Nutrients Amount
Calories 253
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 44 g
Dietary Fiber 10 g
Total Sugars 5 g
Added Sugars 0 g
Protein 11 g
Minerals
Calcium 68 mg
Potassium 614 mg
Sodium 497 mg
Copper 342 mcg
Iron 3 mg
Magnesium 66 mg
Phosphorus 201 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 8 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 7 mg
Vitamin D 0 mcg
Vitamin E -404 mg
Vitamin K -404 mcg
Folate 122 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline -404 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups
Protein Foods
2 1/4 ounces

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