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Spicy Black Bean and Corn Tossed Salad

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  0 reviews
  • 20 min prep time
  • 20 min total time
  • 10 ingredients
  • 4 servings
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Treat your family with this veggie salad - a spicy dinner, made using corn and other vegetables - ready in just 20 minutes.

Ingredients

1
cup frozen corn
1/3
cup purchased French salad dressing
1
teaspoon chopped chipotle chiles in adobo sauce
4
cups torn romaine lettuce
1
cup cherry tomatoes, halved
1/4
cup sliced green onions
1
(15-oz.) can black beans, drained, rinsed
2
oz. (1/2 cup) shredded Cheddar cheese
1
cup coarsely crushed blue corn tortilla chips
1/4
cup chopped fresh cilantro

Steps

  • 1 Cook corn as directed on package. Drain; rinse with cold water to cool. Drain well.
  • 2 In small bowl, combine dressing and chopped chipotle chiles; mix well.
  • 3 In large bowl, combine cooked corn, lettuce, tomatoes, onions, black beans and cheese. Add dressing mixture; toss to coat. Sprinkle with chips and cilantro; toss gently. Serve immediately.
  • 1 Cook corn as directed on package. Drain; rinse with cold water to cool. Drain well.
  • 2 In small bowl, combine dressing and chopped chipotle chiles; mix well.
  • 3 In large bowl, combine cooked corn, lettuce, tomatoes, onions, black beans and cheese. Add dressing mixture; toss to coat. Sprinkle with chips and cilantro; toss gently. Serve immediately.

Expert Tips

Chipotle chiles are dried, smoked jalapeno chiles. They can be purchased dry or canned in adobo sauce, a thick and spicy red paste of ground chiles, herbs and vinegar. Look for canned chipotles in the Mexican-foods section of the grocery store. Once opened, transfer the canned chipotle chiles in adobo sauce to a non-metallic container and store them in the refrigerator or freezer.

Chipotle chiles give a smoky heat to this salad’s dressing. For a milder flavor, use less of the chipotle chile and adobo sauce, or omit them entirely.

To reduce the fat in each serving of this salad by about 10 grams, use fat-free French dressing and reduce-fat Cheddar cheese. To reduce the fat and calories even further, use baked blue corn chips.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 2 Cups
Calories
360
Calories from Fat
160
% Daily Value
Total Fat
18g
28%
Saturated Fat
6g
30%
Cholesterol
15mg
5%
Sodium
690mg
29%
Total Carbohydrate
38g
13%
Dietary Fiber
8g
32%
Sugars
7g
Protein
12g
% Daily Value*:
Vitamin A
45%
45%
Vitamin C
40%
40%
Calcium
20%
20%
Iron
15%
15%
Exchanges:
2 Starch; 2 Other Carbohydrate; 1 Vegetable; 1/2 Very Lean Meat; 3 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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