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Science Healthnotes

Easy Corn and Black Bean Salsa

Related recipes: Appetizers, Beans and Grains, Corn, Del Monte, High Fiber, Side Dishes, Spring, Summer, Vegetables

Recipe courtesy of Del Monte, a proud sponsor of Go Organic! for Earth Day

Preparation facts

Prep Time: 5 minutes

Yield: 8 servings

Ingredients

15 1/4 oz can Del Monte® Organic Whole Kernel Corn, well drained

1/2 cup organic low-sodium black beans, drained and rinsed

1 cup mild, medium or hot salsa

Directions

Combine corn and black beans in medium glass bowl.

Stir in salsa. Garnish with chopped cilantro, diced avocado and squeeze of lime juice, if desired. Serve as a dip with tortilla chips, or as a colorful, delicious topping for grilled steak, chicken breasts, pork chops, pork tenderloin, burgers or baked potatoes.

Nutrition note: This salsa can be made ahead and stored in the refrigerator for up to 3 days.

Nutrition facts

Serving Size 1 serving

Calories 616

Calories from Fat 61 (10%)

% Daily Value*

10%Total Fat 7g

0%Saturated Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

0%Cholesterol 0mg

105%Sodium 2515mg

3%Potassium 111mg

41%Total Carbohydrate 123g

85%Dietary Fiber 21.3g

Sugars 41g

Sugar Alcohols 0g

29%Protein 15g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.

*The information in this newsletter is for educational use only. Do not attempt to self-diagnose or treat any condition. Please consult your healthcare practitioner if you believe you may have any of the signs or symptoms discussed above before using any of the nutrients discussed.

You should also consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

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