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.

Review now

Caribbean

Lunch

Easy

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

Try Kitchen View! Take your computer to the kitchen and view this recipe full-screen, with step-by-step directions.

Enter Kitchen View

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

Chime In

iVillage

Roasted Corn, Black Bean & Mango Salad

Ingredients

directions

notes

nutritional information