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Black Bean And Corn Relish Categories: low fat, accompaniment, pickles/relishes 2 cups cooked black beans 1 cup frozen corn kernels 1 1/2 pounds tomatoes 2 cloves chopped garlic 1/2 chopped red onion 1/2 cup chopped parsley 1 chopped bell pepper Juice 1 lemon Sweetener equivalent to 2 tbspns su 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.) This recipe yields 8 servings. Serving suggestions: Use as a dip for baked chips, rolled into a flour tortilla, as a topping over shredded lettuce or as a side dish. Nutritional Analysis Per Serving: 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; Fiber (grams) 0.5. Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "12-11-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 93 Calories (kcal); 1g Total Fat; (5% calories from fat); 5g Protein; 19g Carbohydrate; 0mg Cholesterol; 10mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Diabetics or those following calorie-controlled diets may count one serving as: 1 starch, 1 vegetable serving. Weight Watcher points calculated at 2 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 8 servings Preparation Time: 0:00 |
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