Roasted Corn, Black Bean & Mango Salad

4.3 (102)
Roasted Corn, Black Bean & Mango Salad

This simple, fresh-tasting salad adds delicious variety to grilled foods, such as salmon, halibut, chicken or pork. Browning the corn in a skillet gives it a nutty, caramelized flavor that contrasts with the sweetness of the mango.

Yield: 8 servings, generous 1/2 cup each
Active Time: 45
Total Time: 45

Ingredients

  • 2 teaspoons canola oil
  • 1 clove garlic, minced
  • 1 1/2 cups corn kernels, (from 3 ears)
  • 1 large ripe mango, (about 1 pound), peeled and diced
  • 1 15-ounce or 19-ounce can black beans, rinsed
  • 1/2 cup chopped red onion
  • 1/2 cup diced red bell pepper
  • 3 tablespoons lime juice
  • 1 small canned chipotle pepper in adobo sauce, (see Ingredient Note), drained and chopped
  • 1 1/2 tablespoons chopped fresh cilantro
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt

Preparation

Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin and salt.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 8 hours. Serve at room temperature.
  • Ingredient Note: Chipotle peppers are smoked jalapenos with a fiery taste that are canned in adobo sauce. Look for them in the Hispanic section of large supermarkets and in specialty stores.

Nutrition

Nutrition Per Serving

calories 125
fat 2 g (0 g sat, 1 g mono)
cholesterol 0 mg
carbohydrates 26 g
protein 4 g
fiber 4 g
sodium 245 mg
potassium 223 mg

Nutrition Bonus Vitamin C (70% daily value), Fiber (18% dv).

Carbohydrate Serving 2

Exchanges 1 starch, 1 fruit

From EatingWell Summer 2004, The EatingWell Diabetes Cookbook (2005)