Black Bean and Corn Salsa

Ingredients

• 1 15 oz can low sodium black beans, drained and rinsed well
• 1 cup corn, canned (drained and rinsed), or cooked from frozen
• ¼ cup diced red onion
• ½ cup diced tomato
• 1 small red pepper, diced
• 1 tablespoon fresh lime juice
• 1 teaspoon ground cumin
• ½ cup chopped cilantro, optional

Directions

1. Combine all ingredients in a large bowl.
2. If using frozen corn, be sure to follow the package cooking instructions. Please note that to ensure food safety, frozen vegetables must be cooked, not just thawed, before they are added to a dish.”
3. Cover with an airtight lid and refrigerate until chilled, at least 2 hours.
4. Serve with sliced cucumbers, bell peppers, jicama strips, or homemade tortilla chips.

Variations & Tips

• Be sure to buy low sodium black beans. Drain and rinse canned beans and corn until water runs clear to help decrease the sodium content.
• Use orange or yellow bell pepper instead of, or in addition to, red bell pepper.
• You can use canned, drained diced tomatoes instead of fresh tomatoes. Choose the low sodium option.
• Add diced avocado just before serving (the avocado will turn brown as it sits).
• Serve this salsa as a side dish with grilled meat or fish or as a topping for tacos. You can also serve it in a crisp lettuce leaf as a lettuce cup.
• To make your own tortilla chips: stack 2 to 3 corn tortillas and cut them into 6 wedges. Spread wedges in a single layer on a greased or parchment-lined baking sheet. Bake at 375oF for about 7 to 9 minutes or until golden brown and crispy. Watch carefully as they can burn easily!

Nutrition Facts

YIELD: 4 servings (about 1/2 cup per serving)

Calories: 156 per serving, Carbohydrates: 31g, Fiber: 9.7g, Sugar: 3.5g (0g added sugar), Protein: 8g, Fat: 0.9g, Saturated fat: 0g, Cholesterol: 0mg, Sodium: 4mg

* Nutrition facts will change as variations and substitutions are included. Above nutrition facts only include the listed salsa ingredients; suggestions listed in step #4 are not included in the analysis.

SOURCE: adapted from Weight Watchers Turnaround Cookbook