Black bean and corn relish
1 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | cups | Cooked black beans |
| 1 | cup | Frozen corn kernels |
| 1½ | pounds | Tomatoes |
| 2 | Cloves chopped garlic | |
| ½ | Chopped red onion | |
| ½ | cup | Chopped parsley |
| 1 | Chopped bell pepper | |
| Juice 1 lemon juice | ||
| 2 | tablespoons | Sugar |
| ¼ | cup | Oil |
| 2 | cups | Cooked black beans |
| 1 | cup | Frozen corn kernels |
| 1½ | pounds | Tomatoes |
| 2 | Cloves chopped garlic | |
| ½ | Chopped red onion | |
| ½ | cup | Chopped parsley |
| 1 | Chopped bell pepper | |
| 1 | Lemon | |
| Sweetener; (equivalent to 2 Tbsp. sugar) | ||
| Delete oil | ||
Directions
ORIGINAL
MODIFIED
Seed and chop the tomatoes. Place into a large bowl. Add the chopped garlic, onion, parsley, pepper, lemon juice, and sweetener to the tomatoes.
Mix well and set aside. Cook the black beans until done but not mushy.
Drain well and add the frozen corn kernels. Cool to room temperature and combine with the tomato mixture. Allow to "marinate" for several hours.
(Optional seasonings: chili powder or substitute cilantro in place of parsley.) Serving suggestions: as a dip for baked chips, rolled into a flour tortilla, as a topping over shredded lettuce or as a side dish.
Yield: 8 servings
Nutritional Analysis (Original): Calories 180, Fat (grams) 7, Percent calories from fat 35, Percent polyunsaturated 5, Percent saturated 5, Percent monounsaturated 25, Cholesterol (milligrams) 0, Sodium (milligrams) 11, Protein (grams) 5, Carbohydrate (grams) 24.
Nutritional Analysis (Modified): Calories 100, Fat (grams) 0, Percent calories from fat 0, Percent polyunsaturated 0, Percent saturated 0, Percent monounsaturated 0, Cholesterol (milligrams) 0, Sodium (milligrams) 11, Protein (grams) 5, Carbohydrate (grams) 20.
NOTE: Diabetics or those following calorie-controlled diets may count one serving as: 1 starch, 1 vegetable serving.
Posted to fatfree digest by brinkley@... (Robert Brinkley) on Feb 14, 1998