Corn and Black Bean Salad with Tortilla Wedges
April 23rd, 2010 by Elise | Printer friendly version
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I’m currently planning my Summer garden and didn’t have lots of time to cook this week, so I made this yummy salad. The original recipe called for store bought fat-free Italian dressing. However, when I read the ingredient label, I discovered that the third and fourth ingredients listed were corn syrup and salt, with various food colorings thrown in farther down the list. Instead, I made my own Italian dressing, which I posted earlier this week. I also substituted whole wheat tortillas to add more healthy fiber to the salad.
553 calories; 19g protein; 84g carbohydrates; 23g fat; 0mg cholesterol; 1368mg sodium; 24g fiber
Note: If you’re short on time, an organic store-bought Italian dressing will probably contain healthier ingredients as well.
Makes 4 servings
- 4 medium whole wheat tortillas
- 3 teaspoons of butter, softened (optional)
- 1 can whole kernel corn (15 ounces)
- 1 can black beans, drained (15 ounces)
- 1 medium red bell pepper, chopped
- 1 small jicama, peeled and chopped
- 1/4 cup of Italian dressing (View recipe)
- 1/4 cup toasted pine nuts
- 8 cups of romaine lettuce, torn or sliced into bite sized pieces, rinsed and patted dry
- Preheat the oven to 400 degrees.
- Put the pine nuts and one teaspoon of the butter (if using) in a microwave safe dish. Cook in 30 second intervals, stirring between each interval, until nuts are toasted to a light golden brown.
- Spread the last 2 tablespoons of butter (if using) on the tortillas and cut each tortilla into 4 wedges. Place the wedges on a baking sheet and toast them in the oven for 5 minutes, or until golden brown.
- Distribute the lettuce onto 4 large dinner plates, place the corn, black beans and jicama on top of the lettuce and sprinkle with pine nuts.
Based on a recipe from Betty Crocker’s Vegetarian Cooking published by General Mills, Inc.