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South of the Border Salad

South of the Border Salad on a plate
Makes: 9 servings

Make this corn, black bean, and tomato salad in the morning and let it marinate in the refrigerator all day and enjoy it for dinner.

Ingredients

  • 3 cups low-sodium canned corn (15.25 ounces each - drained and rinsed)
  • 2 cans low-sodium black beans (15.5 ounces each - drained and rinsed)
  • 1 can diced tomatoes with green chilies (10 ounces)
  • 1 medium onion (chopped)
  • Dressing Ingredients:
  • 3 tablespoons olive oil (or cooking oil of your choice)
  • 1/3 cup fresh squeezed lemon juice (can also use lime juice)
  • 1/2 teaspoon black pepper
  • ground cumin (1 teaspoon, optional)

Directions

  1. Wash hands with soap and water.
  2. Mix the salad ingredients in a large bowl.
  3. Mix the dressing ingredients in a small bowl.
  4. Pour dressing over corn mixture and mix well.
  5. Cover and refrigerate for at least 2 hours.

Notes

Learn more about:

Source:

2009 Recipe Calendar
University of Maryland Extension
Food Supplement Nutrition Education Program

Nutrition Information

Serving Size: 1/2 cup (224g)
Nutrients Amount
Total Calories 222
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 474 mg
Carbohydrates 35 g
Dietary Fiber 11 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 0 mcg
Calcium 62 mg
Iron 3 mg
Potassium 596 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 222
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 35 g
Dietary Fiber 11 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 10 g
Minerals
Calcium 62 mg
Potassium 596 mg
Sodium 474 mg
Copper 0 mg
Iron 3 mg
Magnesium 64 mg
Phosphorus 193 mg
Selenium 2 mg
Zinc 1 mg
Vitamins
Vitamin A 7 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 mcg
Vitamin C 12 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 5 mcg
Folate 112 mcg
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 45 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 cups

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