Guest guest Posted December 8, 2007 Report Share Posted December 8, 2007 * 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 ______________________________\ ____ Be a better friend, newshound, and know-it-all with Mobile. Try it now. http://mobile./;_ylt=Ahu06i62sR8HDtDypao8Wcj9tAcJ Quote Link to comment Share on other sites More sharing options...
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