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Southwestern Corn & Black Bean Salad - 9 pts xp

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* Exported from MasterCook *

 

Southwestern Corn & Black Bean Salad -

9 pts

 

Recipe By :EatingWell Healthy in a Hurry Cookbook

by Jim Romanoff and the Editors of EatingWell Magazine

Serving Size : 4 Preparation Time :0:00

Categories : WW

 

Amount Measure Ingredient -- Preparation

Method

-------- ------------

--------------------------------

3 large ears corn -- husked

1/2 cup pine nuts

1/4 cup lime juice

2 tablespoons extra-virgin olive oil

1/4 cup chopped fresh cilantro

1/2 teaspoon salt

Freshly ground pepper to taste

2 cans black beans -- (15-ounce)

rinsed

2 cups shredded red cabbage -- (see

Tip)

1 large tomato -- diced

1/2 cup minced red onion

 

 

1. Bring 1 inch of water to a boil in a Dutch oven.

Add corn, cover and cook until just tender, about 3

minutes. When cool enough to handle, cut the kernels

from the cobs using a sharp knife.

 

2. Meanwhile, place pine nuts in a small dry skillet

over medium-low heat and cook, stirring, until

fragrant and lightly browned, 2 to 4 minutes.

 

3. Whisk lime juice, oil, cilantro, salt and pepper in

a large bowl. Add the corn, pine nuts, beans, cabbage,

tomato and onion; toss to coat. Refrigerate until

ready to serve.

 

Makes 4 servings, 2 cups each

 

Tips: Cover and refrigerate for up to 1 day.

 

Convenient preshredded cabbage can be purchased, in

bags, in the produce section of most supermarkets.

 

 

Per serving: 410 calories (35% fat); 16 g fat (2 g

sat, 8 g mono); 0 mg cholesterol; 57 g carbohydrate;

16 g protein; 13 g fiber; 482 mg sodium.

Nutrition bonus: Vitamin C (80% daily value), Iron

(25% dv), Vitamin A (20% dv), Potassium (15% dv).

 

3 Carbohydrate Servings

 

Exchanges: 3 starch, 1 vegetable, 2 very lean meat, 2

fat

 

Description:

" 9 pts "

S(Formatted by Chupa Babi in MC):

" 030206 "

Copyright:

" 2006 "

Yield:

" 8 cups "

- - - - - - - - -

- - - - - - - - - -

 

Per Serving (excluding unknown items): 573 Calories;

18g Fat (26.6% calories from fat); 28g Protein; 82g

Carbohydrate; 19g Dietary Fiber; 0mg Cholesterol;

290mg Sodium. Exchanges: 5 Grain(Starch); 1 1/2 Lean

Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat.

 

NOTES : Here's a great make-ahead lunch - or take the

leftovers to work in a resealable plastic container.

If you make it ahead, don't add the salt and pepper

until just before serving. That way, the salt won't

render the vegetables soggy and the pepper won't lose

its bite.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

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