Ingredients
• 15 oz. can black beans, rinsed and drained
• 2 ears of corn, shucked
• 1 red pepper, cubed
• 1 mango, peeled and cubed
• ¼ cup finely chopped red onion
• ¼ cup coarsely chopped fresh cilantro
• 1 clove garlic, minced
• 3 T fresh lime juice
• 1 tsp sea salt
• ½ tsp ground cumin
Preparation
- Combine black beans, corn, mango, red pepper, onion and cilantro.
- Stir in lime juice, garlic, salt, and cumin. Adjust seasoning to taste.
- Serve on a bed of salad greens, over baked chicken or fish or with baked tortilla chips (recipe below).
Makes 8 servings.
Nutritional Information Per Serving: Calories 90; Total fat 0.5g; Saturated fat 0g; Cholesterol 0g; Sodium 270mg; Total carbohydrate 20g; Fiber 4g; Protein 4g
Homemade Baked Tortilla Chips
Ingredients
• 12 small white corn tortillas
• Olive or canola oil cooking spray
• Pinch of salt (optional)
• Optional, additional spice options (paprika, chili powder, cumin, smoked paprika, onion powder, garlic powder (sparingly), cayenne pepper (sparingly, will add heat!).
Preparation
- Preheat oven to 400 degrees.
- Spray one side of each of the corn tortillas with a light layer of oil.
- Cut the tortillas into 8 wedges or shapes as desired.
- Place tortilla pieces on a single layer on a baking sheet.
- Sprinkle with salt and optional spices if desired.
- Bake 10 to 12 minutes or until lightly browned.
- Serve immediately or let cool and then store in an air tight container.
Makes 8 servings (12 chips each).
Nutritional Information Per Serving: Calories 70; Total fat 1g; Saturated fat 0g; Cholesterol 0g; Sodium varies; Total carbohydrate 14g; Fiber 2g; Protein 2g