Corn and Bean Medley
Chili powder and pepper flakes give a spicy twist to this classic bean and corn side dish.
- 4 Servings
- Less than $3.00
Corn and Bean Medley
Chili powder and pepper flakes give a spicy twist to this classic bean and corn side dish.
- 4 Servings
- Less than $3.00
Ingredients
- 1/4 cup onion, chopped
- 1 cup low-sodium whole-kernel canned corn
- 3/4 cup cooked kidney beans
- 3/4 teaspoon chili powder
- hot pepper flakes
Steps
1
Wash hands with soap and water.
2
Drain the canned corn, but reserve the liquid from the can.
3
Heat 3 tablespoons of liquid from canned corn in saucepan.
4
Cook onion in liquid until soft, about 2 minutes.
5
Add corn, kidney beans, chili powder, and hot red pepper flakes to onion mixture.
6
Cook over low heat for about 10 minutes.
Ingredients
Serving Size: 1/2 cup
| Nutrients | Amount |
|---|---|
| Total Calories | 85 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 4 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 4 g |
| Minerals | |
| Calcium | 14 mg |
| Potassium | 243 mg |
| Sodium | 22 mg |
| Copper | 107 mcg |
| Iron | 1 mg |
| Magnesium | 27 mg |
| Phosphorus | 81 mg |
| Selenium | 1 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 13 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 3 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 3 mcg |
| Folate | 53 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 23 mg |
Source:
- USDA Food and Nutrition Service
- Food Distribution Program on Indian Reservations