South of the Border Salad
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.
- 9 Servings
- $6.00 - $8.99
South of the Border Salad
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.
- 9 Servings
- $6.00 - $8.99
Ingredients
- 3 cups canned corn, low sodium
- 2 cans black beans, low-sodium
- 1 can diced tomatoes with green chilies
- 1 onion
Steps
1
Wash hands with soap and water.
2
Mix the salad ingredients in a large bowl.
3
Mix the dressing ingredients in a small bowl.
4
Pour dressing over corn mixture and mix well.
5
Cover and refrigerate for at least 2 hours.
Ingredients
Serving Size: 1/2 cup (224g)
| Nutrients | Amount |
|---|---|
| Total Calories | 230 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 4 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 38 g |
| Dietary Fiber | 10 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 10 g |
| Minerals | |
| Calcium | 66 mg |
| Potassium | 602 mg |
| Sodium | 319 mg |
| Copper | 324 mcg |
| Iron | 3 mg |
| Magnesium | 67 mg |
| Phosphorus | 198 mg |
| Selenium | 1 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 13 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 9 mg |
| Vitamin D | 0 mcg |
| Folate | 103 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
Source:
- 2009 Recipe Calendar
- University of Maryland Extension
- Food Supplement Nutrition Education Program