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BLACK BEANS WITH CORN AND TOMATOES

Serves 4
Each serving equals 1 cup of fruit or vegetables


Ingredients
• 1 15-ounce can low-sodium, no fat added black beans
• 1 cup cut tomatoes, fresh or canned
• 1 tsp fresh parsley, chopped
• ½ tsp chili powder
• 1 cup frozen corn, thawed
• 1 clove garlic, pureed or roasted
• 1/8 tsp cayenne pepper or more to taste


Directions
Drain and rinse beans.

In a bowl, combine beans, corn, tomatoes and garlic.

Add parsley, pepper and chili powder.

Combine and serve.


Nutritional analysis per serving: Calories 111, Protein 6g, Fat 1g, Calories From Fat 4%, Cholesterol 0mg, Carbohydrates 27g, Fiber 7g, Sodium 233mg.

The National 5 A Day Program - www.5aday.gov
Source: National Cancer Institute

 

 

 

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