Doc’s Southwestern Roasted Corn and Black Bean Salad Recipe

 

Doc's Southwestern Roasted Corn & Black Bean Salad Recipe
Serves 10
Doc's Southwestern Roasted Corn & Black Bean Salad is a delicious recipe you can make with a number of ingredients from your well stocked pantry, fridge and freezer. I like to use this as a side dish or sometimes as a light lunch by itself. Pair it with foods where you'll enjoy the southwestern flavors and appearance.
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167 calories
10 g
0 g
14 g
3 g
2 g
73 g
179 g
1 g
0 g
12 g
Nutrition Facts
Serving Size
73g
Servings
10
Amount Per Serving
Calories 167
Calories from Fat 121
% Daily Value *
Total Fat 14g
21%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 0mg
0%
Sodium 179mg
7%
Total Carbohydrates 10g
3%
Dietary Fiber 3g
13%
Sugars 1g
Protein 3g
Vitamin A
7%
Vitamin C
26%
Calcium
2%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1-16oz bag of frozen corn. Source frozen, roasted corn for an extra flavor boost.
  2. 1 - 15oz can of black beans. BPA free canned beans preferred.
  3. 1 Small, fresh, red pepper
  4. 3 Limes
  5. 1/2 Cup olive oil (for dressing)
  6. 2 Tablespoons of olive oil (for pan)
  7. 3/4 t Himalayan sea salt
  8. 1/4 Teaspoon Ground cumin
  9. 1 Cup fresh cilantro
Gather Your Ingredients
  1. Gather your batch cooking container and your salad supplies. You're going to make your salad right in the container and save cleaning extra dishes! A 9 cup / 2.1 Liter container will be a good size.
Cook
  1. Place 2 Tablespoons of olive oil in a 12" frying pan and set range heat to medium. Tip frying pan to spread olive oil to evenly cover the bottom of the pan. HINT: It may be easier to spread the oil as the pan warms.
  2. When the oil has coated the bottom of the frying pan.
  3. Add the frozen corn.
  4. Cook/sautee the corn for several minutes, until thawed and warmed. Do not over cook or corn will become dried out and hard. Adjust the range heat as needed when your pan comes up to temp. Sample the corn as needed for 'doneness' and remove from heat when it's hot but tender to the taste. Allow to cool away from the heat. You can leave it in the pan unless there are over cooking concerns.
Prep
  1. While the corn is cooking . . .
  2. Get your batch prep container handy. As you finish your PREP items, add all but the lime juice into your selected batch prep container.
  3. Open the black beans and drain into colander in the sink. Gently toss and rinse with cool water being careful not to damage the beans. Allow to drain.
  4. Wash and dice the red pepper, removing and tossing the stem and seeds.
  5. Wash and mince the fresh cilantro. Reserve to a bowl (it can be the same bowl as the pepper)
  6. Juice 3 fresh lemons and reserve the juice being careful to remove any seeds that mixed in. Reserve to side - separate cup.
  7. Once the corn has cooled, add it to the rest of the ingredients in the batch prep container. Stir gently from underneath and the sides of the container to avoid crushing or breaking the beans.
Dressing Prep
  1. Fill a 1 cup measuring cup with 1/2 cup olive oil and pour oil into a cereal bowl.
  2. Add the juice from the 3 limes
  3. Add the salt
  4. Add the cumin
  5. Stir or whisk ingredients together
  6. Pour dressing over the corn-bean mix and stir gently to coat.
  7. Refrigerate for 6 hours or over night to allow flavors to marinade together
Notes
  1. Serve chilled.
  2. I usually remove my serving size from the fridge 15 minutes before serving to allow the olive oil to warm slightly. Olive oil tends to 'gel' up in the fridge and allowing the salad to warm just a few minutes lets the oil return to a liquid state.
  3. Bon Appetite!
  4. Just for Fun! I named this salad after our pet parrot, Doc. Doc loves this salad and will scamper over to a plate and start nibbling on the corn and beans. Friendly reminder, if you have a parrot, never use avocado oil in any foods you may offer to the parrot. It's toxic to parrots.
beta
calories
167
fat
14g
protein
3g
carbs
10g
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Mary Wallace Wellness http://marywallacewellness.com/mww/
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Mary Wallace

Mary Wallace

I help big-energy, high-achievers put themselves back on their own to-do list and go from feeling frumpy to fabulous when they learn how to use food and lifestyle to their advantage! Health Coach | Author | Speaker Let's connect: http://MaryWallaceWellness.com/contact

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