Southwestern Salad with Black Beans Ingredients 1/2 ripe avocado 3/4 cup packed fresh cilantro 1/2 cup nonfat plain yogurt 2 scallions, chopped 1 clove garlic, quartered 1 tablespoon lime juice 1/2 teaspoon sugar 1/2 teaspoon salt 3 cups mixed greens 1/2 cup black beans, canned (rinsed) or cooked 1/2 cup corn kernels, fresh or frozen (thawed) 1/2 cup grape tomatoes Preparation 1.Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth. 2.Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn and tomatoes. Nutrition Per serving: 235 calories; 4 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 13 g protein; 13 g fiber; 307 mg sodium; 1325 mg potassium. Nutrition Bonus: Vitamin A (108% daily value), Vitamin C (78% dv), Folate (77% dv), Potassium (38% dv), Iron (27% dv), Magnesium (21% dv), Calcium (18% dv). Carbohydrate Servings: 2 Exchanges: 2 starch, 2 vegetable, 1 lean meat, 1/2 fat
Posted on: Thu, 22 Aug 2013 20:05:03 +0000
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