Roasted Corn, Black Bean & Mango Salad

This simple, fresh-tasting salad adds delicious variety to grilled foods, such as salmon, halibut, chicken or pork. Browning the corn in a skillet gives it a nutty, caramelized flavor that contrasts with the sweetness of the mango.

Kathy Farrell-Kingsley

Used by permission. (c) Eating Well, Inc.

Roasted Corn, Black Bean & Mango Salad

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    Ingredients

    2 teaspoons canola oil 1/2 cup diced red bell pepper
    1 clove garlic, minced 3 tablespoons lime juice
    1 1/2 cups corn kernels, (from 3 ears) 1 small canned chipotle pepper in adobo sauce, (see Ingredient Note), drained and chopped
    1 large ripe mango, (about 1 pound), peeled and diced 1 1/2 tablespoons chopped fresh cilantro
    1 15-ounce or 19-ounce can black beans, rinsed 1/4 teaspoon ground cumin
    1/2 cup chopped red onion 1/4 teaspoon salt

    directions

    Prep: 45 min Total: 45 min
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    • 1

      Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin and salt.

    notes

    Ingredient Note: Chipotle peppers are smoked jalapenos with a fiery taste that are canned in adobo sauce. Look for them in the Hispanic section of large supermarkets and in specialty stores.

    nutritional information

    Calories:
    125
    Fiber:
    4 g
    Fat:
    2 g
    Saturated Fat:
    0 g
    Carbohydrates:
    26 g
    Protein:
    4 g
    Sodium:
    245 mg
    Monounsaturated Fat:
    1 g
    Exchanges:
    1 starch, 1 fruit
    Cholesterol:
    0 g
    Carbohydrate Servings:
    2
    Potassium:
    223 mg
    Nutrition Bonus:
    Vitamin C (70% daily value), Fiber (18% dv).
    Added Sugars:
    0 g
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