NUTRITION PROFILE:
Low Calorie
| Low Sodium
| Low Cholesterol
| Low Sat Fat
| Heart Healthy
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.
Makes 8 servings, generous 1/2 cup each
ACTIVE TIME: 45 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Easy
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.
NUTRITION INFORMATION: Per serving: 125 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 26 g carbohydrate; 4 g protein; 4 g fiber; 245 mg sodium; 223 mg potassium.
Nutrition bonus: Vitamin C (70% daily value), Fiber (18% dv).
2 Carbohydrate Servings
Exchanges: 1 starch, 1 fruit
TIP: 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.
MAKE AHEAD TIP: Cover and refrigerate for up to 8 hours. Serve at room temperature.
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