Salsa is not only great with chips; try it on your omelet, in a sandwich wrap and over a fish or chicken dish
Makes: 16 servings
Preparation time: 20 minutes
Total time: 20 minutes
Ingredients
Note: Use "No Added Salt" canned items if possible
- 1 (15 ounce) can white corn, drained
- 1 (15 ounce) can yellow corn, drained
- 1 (15 ounce) cans black beans, drained and rinsed
- 1 (14.5 ounce) can Italian-style diced tomatoes, drained and chopped
- 1 bunch finely chopped cilantro
- 5 green onions, finely sliced
- 1 small red onion, finely chopped
- 1 red bell pepper, seeded and chopped
- 1 tablespoon minced garlic
- ¼ cup lime juice
- 1 tablespoons olive oil, or to taste
Preparation
Stir the yellow and white corn, black beans, tomatoes, green onion, red onion, bell pepper, and garlic in a large bowl. Gently juice lime over mixture. Drizzle olive oil, stir to coat contents. Add cilantro and serve.
Nutrition
Per serving: 60 Calories; 1.3 g Fat; 0.2 g Sat; 0.7 g Mono; 0.0 mg Cholesterol; 10.4 g Carbohydrates; 2.3 g Protein; 2.2 g Fiber; 123 mg Sodium; 78.5 mg Potassium
Tips and Notes
Salsa by definition is made nearly entirely from vegetables. However, store-bought salsas may contain around 240mg of sodium per a 2 tablespoon sized serving! Instead, make your own from canned, "No Salt Added" or frozen vegetables to greatly reduce the sodium content!
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Katherine E. Bradford, RD, LD is a dietitian in Clinical Nutrition Services at Dartmouth-Hitchcock.