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

 

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