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This colorful, crunchy salad is chock-full of easy-to-swallow nutrition that all ages will love. Try it with a variety of summer entrees…or as a wholesome salsa!—Krista Frank, Rhododendron, Oregon
This recipe is:
Healthy
Quick
Diabetic Friendly
Nutritional Facts 2/3 cup equals 142 calories, 4 g fat (trace saturated fat), 0 cholesterol, 326 mg sodium, 21 g carbohydrate, 4 g fiber, 4 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat.
Originally published as Corn and Black Bean Salad in Healthy Cooking June/July 2008, p51
Seeding TomatoesSummer is the perfect time of year to enjoy fresh juicy tomatoes in all types of recipes. It's usually not necessary to remove the seeds from tomatoes before using. But for some recipes, seeding the tomatoes can improve the dish's appearance or eliminate excess moisture. For example, it's not important to seed tomatoes when preparing a tossed salad. But it's nice to remove the seeds when making creamy tomato soup to ensure a smooth texture. And using seeded tomatoes when assembling a casserole can prevent it from becoming watery. To remove the seeds from a tomato, cut it in half horizontally and remove the stem. Holding a tomato half over a bowl or sink, scrape out seeds with a small spoon or squeeze the tomato to force out the seeds. Then slice or dice as directed in the recipe.
Summer is the perfect time of year to enjoy fresh juicy tomatoes in all types of recipes. It's usually not necessary to remove the seeds from tomatoes before using. But for some recipes, seeding the tomatoes can improve the dish's appearance or eliminate excess moisture. For example, it's not important to seed tomatoes when preparing a tossed salad. But it's nice to remove the seeds when making creamy tomato soup to ensure a smooth texture. And using seeded tomatoes when assembling a casserole can prevent it from becoming watery. To remove the seeds from a tomato, cut it in half horizontally and remove the stem. Holding a tomato half over a bowl or sink, scrape out seeds with a small spoon or squeeze the tomato to force out the seeds. Then slice or dice as directed in the recipe.
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Reviewed on May. 17, 2013 by jengel1
This is SO good! I used frozen corn and lemon juice instead of lime; decreased the sugar to 1 Tbsp since the corn was sweet. Definitely making this again and am looking forward to bringing this to our summer BBQs.
Reviewed on Apr. 04, 2013 by paulapatkatesarah
Great flavor. I didn't have fresh tomato so I substituted with a can of well-drained Rotel tomatoes. Worked fine.
Reviewed on Jan. 03, 2013 by JWybenga1
Got rave reviews and so simple - used can of tomatoes with green chilies and freah tomatoes
Reviewed on Aug. 18, 2012 by kbmiller
Loved this recipe! I ate it with tacos and put it on salads. I'm making it again today but I'm going to use rotel because I don't have any fresh tomatoes or cilantro. I hope it turns ou ok.
Reviewed on Jul. 27, 2012 by RLSM
Great recipe. Works as a side and with tortilla chips as an appetizer. I am also going to try in quesadillas.
Reviewed on Jul. 04, 2012 by mollyque
My husband said, "I think I've had this at a restaurant!" It's SO DELICIOUS. I made with canned tomatoes, b/c I didn't have any fresh on hand. In addition, the whole thing only cost about $3-$4 to make!
Reviewed on May. 10, 2011 by AshleyD963
I served this as a salsa with multigrain Tostitos Scoops and even the 'anti-healthy' guests I had loved it! The corn is sweet enough that you really don't need extra sugar in the dressing, and there was a little too much red onion in there for my liking; I'll add only 1/2c of that next time and probably use 2 jalepenos instead of 1, thanks for the great recipe!
Reviewed on Sep. 06, 2010 by danielleylee
This salad turned out great! I do not think it needs the additional sugar if you use fresh corn on the cob and fresh tomatoes from the garden.
Reviewed on Apr. 02, 2010 by caralynn1
Delicious! Can't say enough about this. My whole family enjoyed it.
Reviewed on Jul. 28, 2009 by athena711
I like to add a jalapeno. Adds a little bit of kick. We use it as a salsa with chips.
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