Grilled Corn Salad with Black Beans & Rice

From EatingWell: July/August 1997 — Subscribe Now!

Southwestern flavors star in this potluck-perfect salad.

Grilled Corn Salad with Black Beans & Rice Recipe

4 main-dish or 6 side-dish servings

Active Time: 30 minutes

Total Time: 1 hour

Nutrition Profile

Ingredients

2/3 cup short-grain brown rice
1 15-ounce can black beans, rinsed
3 large ears corn, husked
2 medium red onions, cut into 3/8-inch-thick slices
1 green bell pepper, cored and quartered lengthwise
1 small ripe avocado
1/2 cup hot tomato salsa, preferably chipotle
1/2 cup orange juice
1/3 cup lime juice
3 tablespoons chopped fresh cilantro
1 tablespoon canola oil
3/4 teaspoon ground cumin
Salt & freshly ground pepper, to taste
Baked tortilla chips, (optional)

Preparation

Cook rice in a large pot of boiling salted water, until al dente, 25 to 30 minutes. Drain and rinse. Place in a large bowl, toss with beans and set aside.
Meanwhile, preheat grill.
Oil the grill rack (see Tip). Grill corn, onions and bell pepper, turning frequently, until tender and charred, 10 to 12 minutes.
Cut kernels from cobs (see Tip) and add to reserved rice and beans. Dice the bell pepper and half the onions; add to the rice mixture. Place the remaining onions in a mixing bowl. Peel and dice avocado; add half to rice mixture and half to the bowl with sliced onions.
Whisk salsa, orange juice, lime juice, cilantro, oil and cumin in a small bowl. Season with salt and pepper. Toss 3 tablespoons of the salsa mixture with sliced onions and avocado. Toss the rest with rice mixture.
Spoon rice mixture onto a serving dish and top with onion-avocado mixture. Serve with chips, if desired.

Tips & Notes

To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
To remove corn kernels from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.

Nutrition

Per serving: 421 calories; 11 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 72 g carbohydrates; 13 g protein; 12 g fiber; 275 mg sodium; 779 mg potassium.

Nutrition Bonus: Vitamin C (103% daily value), Potassium (22% dv), Folate (16% dv).

4 Carbohydrate Serving

Exchanges: 4 starch, 1 vegetable, 1 very lean meat, 2 fat