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Oven-Roasted Boston Scrod
Learn how to prepare traditional Northeastern meals and dishes that will delight even the staunchest Yankee stomach.
Southwestern Bean and Corn Salad
Yield: Makes 4 servings
This outstanding salad is dressed with a mixture of vinegar and honey, which mellows the heat supplied by mustard, cumin and pepper.
Ingredients:
1
can (15-1/2 ounces) pinto beans, rinsed and drained
1
cup fresh corn kernels (about 2 ears) or thawed frozen corn
1
red bell pepper, finely chopped
4
green onions, finely chopped
2
tablespoons cider vinegar
2
tablespoons honey
1/2
teaspoon salt
1/2
teaspoon ground mustard
1/2
teaspoon ground cumin
1/8
teaspoon ground red pepper
Preparation:
1.
Combine beans, corn, bell pepper and onions in large bowl.
2.
Blend vinegar and honey in small bowl until smooth. Stir in salt, mustard, cumin and red pepper. Drizzle over bean mixture; toss to coat. Cover; refrigerate 2 hours. Serve on lettuce leaves, if desired.
Note
Canned beans are high in sodium. However, researchers have found that rinsing canned beans under running water for 1 minute eliminates up to 40 percent of the sodium.
Nutritional Information:
| Serving Size: about 3/4 cup | |
| Sodium | 608 mg |
| Protein | 7 g |
| Fiber | 1 g |
| Carbohydrate | 36 g |
| Saturated Fat | <1 g |
| Total Fat | 1 g |
| Calories from Fat | 3 % |
| Calories | 163 |
Dietary Exchange:
| Vegetable | 1 |
| Starch | 2 |
This recipe appears in:
Southwestern
