Recipe: Black bean and corn relish

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Recipe: Black bean and corn relish

Dietitian's tip: Use this black bean relish on top of mixed greens for a light salad or use it as a dip for baked tortilla chips. This relish also works well rolled up in a flour tortilla. For a spicier version, substitute chili powder or cilantro for the parsley.

Serves: 8

Ingredients

1 can (15.5 ounces) black beans, rinsed and drained (about 2 cups)
1 cup frozen corn kernels, thawed to room temperature
4 tomatoes, seeded and diced
2 garlic cloves, chopped
1/2 medium red onion, diced
1/2 cup chopped parsley
1 green, yellow or red bell pepper, seeded and diced
Sweetener, equivalent to 2 tablespoons sugar
Juice from 1 lemon

Directions

In a large bowl, combine all of the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.

Nutritional Analysis (per serving)

Serving size: about 2/3 cup
Calories:100Cholesterol:0 mg
Protein:5 gSodium:11 mg
Carbohydrate:20 gFiber:4 g
Total fat:0 gPotassium:429 mg
Saturated fat:0 gCalcium:26 mg
Monounsaturated fat:0 g
Last Updated: 2009-08-01
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