Southwestern Salad with Black Beans
Nutrition

Per serving:  235 calories;                    4 g fat               (     1 g sat          ,        2 g mono         );       0 mg cholesterol;      43 g carbohydrates;      0 g added sugars;      13 g protein;      13 g fiber;     307 mg sodium;     1325 mg potassium.
Nutrition Bonus: Vitamin A  (108% daily value), Vitamin C (78% dv), Folate (77% dv), Potassium (38%  dv), Iron (27% dv), Magnesium (21% dv), Calcium (18% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 2 vegetable, 1 lean meat, 1/2 fat

Ingredients
1/2 ripe avocado
3/4 cup packed fresh cilantro 
1/2 cup nonfat plain yogurt
2 scallions, chopped
1 clove garlic, quartered
1 tablespoon lime juice
1/2 teaspoon sugar
1/2 teaspoon salt
3 cups mixed greens
1/2 cup black beans, canned (rinsed) or cooked 
1/2 cup corn kernels, fresh or frozen (thawed) 
1/2 cup grape tomatoes 
Preparation
Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth.
Place greens in an individual  salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the  remaining dressing.) Top the greens with black beans, corn and tomatoes.
Tips & Notes
Make Ahead Tip: Cover and refrigerate leftover dressing for up to 3 days.
 1 serving 
Active Time: 20 minutes
Total Time: 20 minutes

 

Southwestern Salad with Black Beans

Nutrition

Per serving: 235 calories; 4 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 13 g protein; 13 g fiber; 307 mg sodium; 1325 mg potassium.

Nutrition Bonus: Vitamin A (108% daily value), Vitamin C (78% dv), Folate (77% dv), Potassium (38% dv), Iron (27% dv), Magnesium (21% dv), Calcium (18% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 2 vegetable, 1 lean meat, 1/2 fat

Ingredients

  • 1/2 ripe avocado
  • 3/4 cup packed fresh cilantro
  • 1/2 cup nonfat plain yogurt
  • 2 scallions, chopped
  • 1 clove garlic, quartered
  • 1 tablespoon lime juice
  • 1/2 teaspoon sugar
  • 1/2 teaspoon salt
  • 3 cups mixed greens
  • 1/2 cup black beans, canned (rinsed) or cooked
  • 1/2 cup corn kernels, fresh or frozen (thawed)
  • 1/2 cup grape tomatoes

Preparation

  1. Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth.
  2. Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn and tomatoes.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate leftover dressing for up to 3 days.

1 serving

Active Time: 20 minutes

Total Time: 20 minutes

 

  1. g3tf1t reblogged this from healthyfoodblog
  2. healthyfoodblog posted this





healthy food lover(s)<333

Welcome to the Healthy Food blog! You will find healthy food pictures and recipes here. It could inspire you to eat healthy and/or keep you from abandoning your recovery; if you are recovering from an eating disorder. Look down below and click on a specific tag, if you are looking for something in particular.♥ If you do not see a tag that you would LOVE to see(i.e. a type of fruit or vegetable), then contact me through the ask box. It HAS to be health related. Before you write me in my ask, please read the Ask Rules!
Tags
Apples Apricots Avocado Bananas Berries Blackberries Blueberries Breakfast Cantaloupe Carrots Cherries Coconut Corn Cranberries Cucumbers Dates Dinner Figs Fruit Salad Fruits Gluten Free Granola Grapefruit Grapes Healthy Desserts Healthy Food Healthy Honeydew Kiwis Lemons Lettuce Lime Lunch Mandarin Mango Melon Nectarines Okra Oranges Papaya Parfait Peaches Pears Pineapple Plums Pomegranate Raspberries Recipes Salad Sandwiches Smoothies Spinach Strawberries Tangerine Tofu Tomatoes Vegan Vegetables Vegetarian Watermelon Yogurt Zucchini