Salad Time #1

Salad-timeBlack Bean and Corn Salad

Makes 4-6 servings

Prep: 25 minutes
Cook: 0 minutes

Shopping List:

  • 80 ml or ⅓ cup fresh lime juice
  • 120 ml or ½ cup olive oil
  • 1 clove garlic, minced
  • 6 gr or 1 teaspoon salt
  • ¼ gr or ⅛ teaspoon ground cayenne pepper
  • 2 (425 gr) or 2 (15 ounce) cans black beans, rinsed and drained
  • 250 gr or 1½ cups frozen corn kernels
  • 1 avocado – peeled, pitted and diced
  • 1 red bell pepper, chopped
  • 2 tomatoes, chopped
  • 6 green onions, thinly sliced
  • 25 gr or ½ cup chopped fresh cilantro (optional)

blackbeans_483x300TO MAKE:

  1. Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar.
  2. Cover with lid, and shake until ingredients are well mixed.
  3. In a salad bowl, combine beans, corn, bell pepper, green onions, and cilantro.
  4. Shake lime dressing, and pour it over the salad.
  5. Stir salad to coat vegetables and beans with dressing.
  6. Add the tomato and avocado very last, after mixing the dressing in with the other ingredients, and serve.

Note 1: You MUST use fresh lime juice, not that icky stuff in a plastic lime, if you want great flavor.
Note 2: Make it with a little twist, add 225 gr or 8 oz. of bow tie pasta and double the dressing to compensate. It makes a great pasta salad!
Note 3: For a lower fat alternative to the oil based dressing – replace all the oil with ¾ cup tomato juice and add ¼ tsp. cumin, ½ tsp. oregano and half a seeded jalapeno, process until smooth.
Note 4: Add crushed baked tortilla chips.

ENJOY !

Amount Per Serving Main recipe.
Calories: 391
Total Fat: 24.5g
Saturated Fat: 3.3g
Cholesterol: 0mg
Sodium: 830mg
Total Carbohydrates: 35.1g
Dietary Fiber: 12.2g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20140417-Black-Bean-Corn-Salad