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Toasted Corn And Black Bean Salad Recipe

Toasted Corn And Black Bean Salad Recipe

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Ingredients

Count

Nutrition

227

Calories

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Ingredients:

Serving

6 tbsp olive oil
8 oz smoked ham, cut into 1/2-inch cubes
1 can (15 1/4 oz) whole kernel corn
1 red bell pepper, diced
1 cup celery, thinly sliced
1 can (16 oz) black beans, rinsed and drained
1 can (4 oz) chopped mild green chilies
1 tsp ground cumin
1 tsp chili powder
1 cup green onions, thinly sliced
1/4 cup chopped cilantro
1/4 cup red wine vinegar
salt and pepper to taste
1 large head romaine or
12 oz spinach leaves thyme springs to garnish

Directions:

Preparation Time: Approximately 15 minutes
Cook Time: Approximately 10 minutes
Preparation:
Heat 2 tablespoons of the olive oil in a large skillet over medium-high heat. Add the ham and corn, and cook until tinged with brown, stirring often. Add the pepper and celery and cook until the vegetables are crisp-tebder, about 3 minutes. Stir in the beans, green chilies, cumin and chili powder, and cook another minute, until the beans are heated through. Remove from heat and stir in the green onions, cilantro, vinegar and remaining oil; add salt and pepper to taste. Mound the greens on a large platter or on individual plates and spoon the warm salad over top. Garnish with thyme sprigs
Servings: 6
Nutritional Information Per Serving: 283 calories; 15 g fat; 11 mg cholesterol; 912 mg sodium; 32 g carbohydrate; 10 g fiber; 11 g protein.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	227.01 Kcal (950 kJ)
Calories from fat	134.97 Kcal
		% Daily Value*
Total Fat	15g	23%
Cholesterol	8.32mg	3%
Sodium	374.36mg	16%
Potassium	525.93mg	11%
Total Carbs	12.97g	4%
Sugars	3.23g	13%
Dietary Fiber	4.11g	16%
Protein	9.59g	19%
Vitamin C	38.1mg	64%
Vitamin A	0.5mg	17%
Iron	10.2mg	56%
Calcium	63.3mg	6%

Amount Per 100 g
Calories	96.57 Kcal (404 kJ)
Calories from fat	57.42 Kcal
		% Daily Value*
Total Fat	6.38g	23%
Cholesterol	3.54mg	3%
Sodium	159.26mg	16%
Potassium	223.74mg	11%
Total Carbs	5.52g	4%
Sugars	1.37g	13%
Dietary Fiber	1.75g	16%
Protein	4.08g	19%
Vitamin C	16.2mg	64%
Vitamin A	0.2mg	17%
Iron	4.3mg	56%
Calcium	26.9mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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