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Bean and Corn Salsa

Prep time: 10 minutes

Recipe makes: 10 servings

What you need:

  • 1 onion, peeled and finely chopped
  • 4 tablespoons chopped fresh cilantro
  • 1 can low-sodium black beans, drained and rinsed
  • 1 cup frozen corn kernels, defrosted
  • 1-1/2 cups chopped fresh tomatoes
  • Juice of 1/2 lime
  • 1 can (4 ounces) diced chilies (optional)
  • 2 whole-wheat pitas

Equipment and supplies:

  • Knife and cutting board
  • Measuring cups and spoons
  • Large bowl for mixing

What to do:

  1. Combine all the ingredients in a bowl and mix well.
  2. Toast the pita.
  3. Serve each ½ cup portion with ¼ of a pita.

Nutritional analysis (per serving):

  • 10 calories
  • 5g protein
  • 1g fat
  • 1g sat. fat
  • 20g carbohydrate
  • 4g fiber
  • 0mg cholesterol
  • 170mg sodium
  • 2g sugars

Serves: 10

Serving size: 1/2 cup salsa and 1/4 pita