Roasted Corn, Black Bean & Mango Salad
http://www.eatingwell.com/recipes/corn_bean_mango_salad.html
From EatingWell: Summer 2004, 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
Ingredients
- 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
Preparation
- 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.
Nutrition
Per serving : 125 Calories; 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.