The EatingWell Diabetes Cookbook (2005)
This simple, fresh-tasting salad adds delicious variety to grilled foods, such as salmon, halibut, chicken or pork. Browning the corn in a skillet gives it a nutty, caramelized flavor that contrasts with the sweetness of the mango.
8 servings, generous 1/2 cup each
Active Time: 45 minutes |
Total Time: 45 minutes
2 teaspoons canola oil
1 clove garlic, minced
1 1/2 cups corn kernels, (from 3 ears)
1 large ripe mango, (about 1 pound), peeled and diced
1 15-ounce or 19-ounce can black beans, rinsed
1/2 cup chopped red onion
1/2 cup diced red bell pepper
3 tablespoons lime juice
1 small canned chipotle pepper in adobo sauce, (see Ingredient Note), drained and chopped
1 1/2 tablespoons chopped fresh cilantro
1/4 teaspoon ground cumin
1/4 teaspoon salt
Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin and salt.
Per serving :
2 g Fat;
0 g Sat;
1 g Mono;
0 mg Cholesterol;
26 g Carbohydrates;
4 g Protein;
4 g Fiber;
245 mg Sodium;
223 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 starch, 1 fruit
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 8 hours. Serve at room temperature.
Ingredient Note: Chipotle peppers are smoked jalapenos with a fiery taste that are canned in adobo sauce. Look for them in the Hispanic section of large supermarkets and in specialty stores.