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Menu of the Month
Fresh sweet corn and ripe luscious tomatoes are
our reward for putting up with the heat of July in Missouri. Corn and Black Bean
Salad combines both in one great recipe. It is colorful and tasty, and can be
prepared ahead of time with just a few minutes of chopping and mixing. Serve it
as a companion to grilled turkey burgers on whole grain buns with juicy
nectarines or plums for dessert. This recipe is from the new fruit and vegetable
campaign called More Matters from the Produce for Better Health Foundation.
Corn and Black Bean Salad
2 15-oz. cans black beans, rinsed and drained
2 cups fresh or frozen corn kernels
¾ cup red bell pepper, seeded and chopped
¾ cup orange bell pepper, seeded and chopped
¾ cup white sweet onion, finely chopped
1 large fresh tomato, chopped
2 small jalapeno peppers, seeded and finely minced*
½ cup fresh cilantro or parsley, finely chopped
¼ cup fresh lime juice
1 clove garlic, minced
½ teaspoon ground cumin
½ teaspoon ground coriander
¼ cup olive oil
Place all
ingredients in a large bowl. Fold gently to mix well. Chill and serve.
Makes 8
servings of one cup each. Nutritional Information per Serving: 204 Calories,
7g protein, 8g fat,
27g carbohydrate, 8g fiber, 330mg sodium.
*Adjust the
amount of jalapeno pepper to suit personal taste. |
