Bean and Corn Salsa

  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    This salsa is low in everything: calorie, cholesterol, sodium, carbohydrate and fat, but not in flavor. It boasts corn, which is a whole grain and tomatoes, which are rich in antioxidants. Serve with whole grain chips for a tasty, guilt-free summer treat.

    Ingredients

    • 3 cups chopped seeded tomato (about 3 medium)
    • 3/4 cup chopped Vidalia or other sweet onion
    • 1/2 cup chopped tomatillos (about 2 medium)
    • 1/4 cup canned black beans, rinsed and drained
    • 1/4 cup fresh corn kernels
    • 2 tablespoons finely chopped fresh parsley
    • 2 tablespoons fresh lime juice
    • 1/2 teaspoon salt
    • 1/2 teaspoon freshly ground black pepper
    • 1/2 teaspoon hot sauce

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 101 % Daily Value *
    • Total Fat: 2 g 2.73%
    • Saturated Fat: 0 g 2.18%
    • Trans Fat: 0 g %
    • Cholesterol: 1 mg 0.38%
    • Sodium: 638 mg 26.6%
    • Calcium: 40 mg 3.96%
    • Potassium: 554 mg 15.84%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 7.65%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 18 g %
    • Dietary Fiber: 6 g 22.94%
    • Sugar: 6 g
    • Protein: 5 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 29.1%
    • Vitamin C 39.76%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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