Black Bean and Corn Salad With Homemade Tortilla Chips


Food.com
30 mins (prep 15, cooking 15)
14 ingredients
4 servings
This recipe is MUCH simpler than it sounds! It's very tasty and light. Originally, I came across this recipe on the WCHS NEWS web site, on which they said it was from a book by Bridgett Swinney (Copyright 1993 by Fall Rivers Press) called Eating Expectantly: The Essential Eating Guide and Cookbook For Pregnancy. It also doubles as a low-fat and generally healthy-eating recipe. I made some adjustments to the recipe myself, but I will post the original recipe and add my own personal suggestions here. I added 1/3 c. minced bell pepper, and 1/2 small jalapeño pepper, minced. I'd also recommend reducing the cooking time for the tortillas to 8 minutes per side, mine over-baked at 20 minutes. Also, I wouldn't personally recommend using the yogurt sauce as a dip for the tortillas, it's too spicy because of the cumin. It is VERY good as a dressing on the salad, though. I also served each with 4 eighths tomato instead of 2 quarters. The jalapeño won't add much (if any) heat, but it seems to eliminate or at least reduce the gastric distress suffered during the digestion of beans. Might as well stop a problem before it starts :)

Categories:  technique , side-dish , salad , beginner-cook , seasonal , equipment , cheese , one-dish-meal , corn , black-beans , lunch~snacks , <-30-mins , easy , main-dish , oven , beans , american , inexpensive , southern-u.s. , vegetarian , condiments,-etc. , north-american , sauces , mexican , comfort-food , taste~mood , spicy , no-cook , eggs~dairy , time-to-make , summer , vegetable ,
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Ingredients

Nutrition

Serving Size (498.75 g)
Servings 4
Amount per Serving
Calories 622.06 Calories from Fat 94.5
% Daily Value *
Total Fat 10.5g 64.62%
Saturated Fat 2.05g 40.93%
Trans Fat 0.09g %
Cholesterol 0.85mg 1.13%
Sodium 542.21mg 90.37%
Total Carbohydrate 105.59g 140.78%
Dietary Fiber 27.29 g 436.63%
Sugars 3.57 g %
Protein 34.68g 277.44%
Vitamin A 20713.09IU% Vitamin C 31.22mg%
Calcium 258.32mg% Iron 12.41mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
fat-free italian salad dressing, plain nonfat yogurt, minced, small jalapeno
 

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