Spicy Black Bean Salsa

By Barbara Day, M.S., R.D., C.N.

This salsa gives you a great source of nutrients – protein, dietary fiber, and antioxidants, too. You can serve as a dip with homemade tortilla chips (see recipe below), add as a topping for your mixed green salad, serve with your burrito or add over fresh fish.

Nutritional Information Per Serving:  106 calories, 5 grams protein, 3 grams of fat,  15 grams of CHO,  5 grams dietary fiber, 220 mg sodium.

Preparation Time: 10 minutes

Serves:  12

Ingredients

  • 2 cans black beans, drained and rinsed
  • 2 cup white corn frozen & thawed or 1 can white corn, rinsed
  • 3 medium tomatoes, chopped
  • 1 red onion, chopped (about 1 cup)
  • ½ cup chopped fresh cilantro
  • 4 tbsp fresh lime juice
  • 2 tbsp vinegar
  • 2 tbsp extra virgin olive oil
  • Salt and pepper to taste

Instructions

Mix together all the ingredients. Serve as a dip with homemade tortilla chips, add as a topping for your mixed green salad, serve with your burrito or add over fresh fish.

Shopping List

  • 2 cans black beans
  • Frozen white corn or 1 can white corn
  • 3 tomatoes
  • 1 red onion
  • fresh cilantro
  • lime
  • vinegar
  • extra virgin olive oil

 

Homemade Tortilla Chips

Nutritional Information Per Serving: 140 calories, 4 grams protein, 3 grams of fat, 22 grams of CHO,  2 grams of fiber,  170 mg sodium.

Serves: 1 tortilla (8 chips per serving)

Preparation Time: 5 minutes    Bake Time: 12 minutes

Ingredients

  • 1 whole wheat tortilla
  • Cooking Spray
  • salt to taste

Instructions

Cut the tortillas into 8 pieces.  Place on cookie sheet.  Arrange in single layer on baking sheet.  Lightly spray with cooking spray and then lightly salt to taste. Bake at 350 degrees until crisp about 12 minutes.  Let cool.  Store in an airtight container for up to 1 week.  Serve with salsa or bean dip.

Shopping List

  • Whole wheat flour tortillas
  • Cooking Spray

Image from: www.wholefoods.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    

 

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