Salsa by presenter & social media dietitian - Amanda D. Nutrition!
- Serving Size: 1/4 of recipe (about the size of the corn can)
- Recipe Makes: 4 servings
Ingredients:
- 1 can black beans
- 1 can corn
- 1 can diced tomatoes and chilies*
Optional Ingredients:**
- ½ lime juiced
- 2 tablespoons cilantro
- 1 teaspoon cumin
- Serve with tortilla chips or on top of meat***
Directions:
- Open all cans, drain and rinse.
- Dump into large bowl.
- Mix and serve with tortilla chips.
- Optional: This salsa goes great over chicken and fish.
- Reminder: Because it has both a grain (corn) and a legume (black beans), along with a vegetable (tomatoes); this can actually be a meal itself!
Notes:
* If you do not have a can of tomato and chilies, try a can of diced tomatoes or fresh tomatoes and a teaspoon of hot sauce.
** It will cost more if you use a lime, cilantro, cumin, or meat.
***If you can get other ingredients through the Farmers Market Nutrition Program, try peppers and onions.
Nutrition Information:
1/4 of recipe:
- 230 Calories, 2 g. Fat, 0 g. Saturated Fat, 380 mg. Sodium, 47 g. Carbohydrates, 11 g. Fiber and 11 g. Protein
Allergy Warning:
Check the ingredients list on the cans in this recipe for any foods you might be allergic to.
Cut Down on Choking:
Do not serve to kids 2- 4 years old, or puree all of the ingredients together.
Recipe Category:
717-635-7478
