Aztec Salad - 31.6g Carbs, 9.6g Fiber, 5.1g Sugar
From: Jennifer Raymond, M.S., R.D., found in Healthy Eating for
Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
This delicious salad is also a visual feast. The rainbow of color found in this recipe's ingredients provides you with an abundance of nutrients essential for building a strong, healthy immune system.
Servings: 4
2 (15oz cans) black beans, drained and rinsed
1/2 cup finely chopped red onion
1 green bell pepper, seeded and diced
1 red or yellow bell pepper, seeded and diced
1 (15oz can) corn, drained OR 1 (10oz bag) frozen corn, thawed
2 tomatoes, diced
3/4 cup chopped fresh cilantro (optional)
2 Tbsp seasoned rice vinegar
2 Tbsp distilled or cider vinegar
Juice of 1 lemon or lime
2 garlic cloves, pressed or finely minced
2 tsp ground cumin
1 tsp ground coriander
1/2 tsp crushed red pepper OR 1 pinch cayenne pepper
In a large bowl, combine beans, onion, bell peppers, corn, tomatoes,
and cilantro, if using.
In a small bowl, whisk together vinegars, lemon or lime juice, garlic,
cumin, coriander, and crushed red pepper or cayenne.
Pour over salad and toss gently to mix.
Servings: 4
Serving Size: 1 cup
Nutrition per Serving:
158 Calories, 1.1g Fat, 0.2g Saturated Fat, 6.5% Calories from Fat,
0mg Cholesterol, 7.7g Protein, 31.6g Carbs, 9.6g Fiber, 5.1g Sugar,
420mg Sodium, 68mg Calcium, 2.6mg Iron,
vitamin C: 49.9 mg - beta-carotene: 450 mcg - vitamin E: 0.5 mg
