On Your Health

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Try Corn and Black Bean Salsa as a Healthy Super Bowl Snack

01/30/2014

Posted in

Looking for a delicious healthy snack idea for Super Bowl Sunday, but don’t want to cheat on your new year’s resolution? This super simple corn and black bean salsa recipe is easy, inexpensive and healthy! Salsa is a crowd favorite—especially when made in the summertime when vine-ripened tomatoes are in their prime season. Unfortunately, this isn’t the case in late January and early February. Relax! When it comes to salsa—there are no rules! Be creative. While fresh produce tastes delightful, there is nothing wrong with using canned or frozen alternatives. The nutritional value of canned and frozen alternatives is excellent, and is often much less expensive during the “off-season.” Look for “no-added-salt” versions of canned vegetables. Doing so makes a tremendous difference in the sodium content of your recipe.

Corn and Black Bean Salsa

Ingredients:

  • 1 can (~2 c) no-added-salt, canned sweet corn. Drained
  • 1 can (~ 2 c) no-added-salt, canned black beans, Drained and rinsed
  • 1 red bell pepper, diced
  • ½ red onion, diced
  • ½ poblano or 2 jalapeno peppers, diced
  • 1 Tablespoon fresh cilantro, minced
  • Juice from one lime
  • ½ teaspoon crushed red pepper
  • Salt (opt) and Pepper to taste

Instructions:

Mix ingredients together and chill. Serve with tortilla chips and/or fresh vegetables.

Nutrition Information:

This recipe makes about 5-6 cups, or about 22-24 servings (= ¼ cup per serving) 30 calories, 1 gram protein, 0 grams fat, 0 mg saturated fat, 0 mg Trans-fat, 0 mg Cholesterol, 67 mg sodium, 7 grams carbohydrate and 1.5 grams fiber.

Notes:

Be imaginative! If you don’t like cilantro—leave it out, or use parsley instead. If you like it hot; increase hot peppers. If fresh peppers are $4 each—consider substituting a can of Rotel. Just have fun creating your own unique mixture.

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