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Roasted Corn, Black Bean & Mango Salad

:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4.3 (81 votes)

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.


READER'S COMMENT:
"I did enjoy this salad, but it is REALLY spicy. I enjoy spicy foods, but this was almost too spicy for me and I even left out a couple of the chipotle peppers! "
Roasted Corn, Black Bean & Mango Salad Recipe

Makes: 8 servings, generous 1/2 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  1. 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.

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.

Nutrition

Per serving: 125 calories; 2 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 245 mg sodium; 223 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Fiber (18% dv).

Carbohydrate Servings: 2

Exchanges: 1 starch, 1 fruit


More From EatingWell

Recipe Categories

Style/Theme
Entertaining, casual
Make ahead instructions
Picnic
Potluck
Vegan
Vegetarian
Health & Diet Considerations
High fiber
Gluten free
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
8 or more
Type of Dish
Salad, side/appetizer
Side dish, vegetable
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Ethnic/Regional
Mexican
Southwest
Meal/Course
Dinner

Season
Summer
Fall
Holiday
Father's Day
July 4th
Labor Day
Memorial Day
Publication
The EatingWell Diabetes Cookbook (2005)
Summer 2004
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