Best salad ever: Black bean and corn

October 8, 11:36 AMWeight Loss ExaminerGail Gedan Spencer

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Looking for an easy, colorful, low fat, high protein, high fiber, high antioxidant salad that makes a great main dish or side? (Yes, it is all that!) You can't go wrong with a black bean and corn salad. The main ingredients are usually black beans, corn and chopped tomatoes. It can be as simple as my no-brainer recipe of 1 drained can of black beans, 1 can of drained corn and 1 can of Ro-tel chopped tomatoes, or you can try this zippy recipe from Men's Health magazine:

Black Bean and Corn Salad

Serves 4

• 1 can (15 ounces) black beans, rinsed and drained
• 2 cups fresh or thawed frozen corn
• 2 jalapeños, seeded and finely chopped (wear plastic gloves when handling)
• 2 plum tomatoes, seeded and chopped
• 1/2 cup red onion, finely chopped
• 2 cloves garlic, minced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 2 teaspoons Southwest-style seasoning mix
• 1/4 teaspoon salt

In a large bowl, combine beans, corn, peppers, tomatoes, onion, garlic, and cilantro. In a small bowl or measuring cup, mix lime juice, oil, seasoning mix, and salt. Pour over salad. Cover and refrigerate 1 hour to allow flavors to develop.

• Calories: 177
• Carbs: 37 grams
• Sodium: 620 mg
• Fat: 2 grams
• Protein: 9 grams
• Fiber: 9 grams

Men's Health photo