Did you know black beans have several health benefits? Here are seven benefits from Medical News Today.com . Maintaining healthy bones Lower blood pressure Manage diabetes Prevent Heart Disease Prevent Cancer Healthy Digestion Weight Loss Black Bean and Corn Salsa Ingredients 1 15oz can black beans 1 11oz can […]
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Did you know black beans have several health benefits? Here are seven benefits from Medical News Today.com.
- Maintaining healthy bones
- Lower blood pressure
- Manage diabetes
- Prevent Heart Disease
- Prevent Cancer
- Healthy Digestion
- Weight Loss
Black Bean and Corn Salsa
Ingredients
- 1 15oz can black beans
- 1 11oz can whole kernel corn, no salt added, drained
- 1 fresh jalapeno pepper, finely chopped
- 2 tomatoes, medium, chopped
- 1 red bell pepper, chopped
- 1/3 cup fresh chopped cilantro, or 1 teaspoon dried cilantro
- ¼ cup red onion deiced
- ¼ cup fresh lime juice (about 2 limes squeezed)
- 1 teaspoon salt
- 1 avocado chopped
Directions:
- Wash your hands and clean your cooking area.
- Clean the tops of canned food items before opening them.
- Combine all ingredients in a large mixing bowl, except avocado
- Cover and chill for at least two hours.
- Add avocado just before serving.
Serves: 20 serving per container (serving size: 1/2 cup (72g)
Nutrition Facts per Serving:
Calories: 50
Total Fat: 1.5 g
Cholesterol: 0 mg
Sodium: 160 mg
Total Carbohydrates: 7 g
Dietary Fiber: 3 g
Protein: 2 g
Black Bean Bagel Bites
Ingredients
- ½ head romaine lettuce, chopped
- 1 large tomato, chopped
- 1 cup black beans, mashed
- ¼ teaspoon cumin
- ¼ teaspoon garlic powder
- 8 100% whole wheat mini bagels
- 1 cup canned corn, drained
- 1 cup reduced fat mozzarella cheese, shredded
Directions:
- Wash your hands and clean your cooking area.
- Wash lettuce and tomato. Pat dry. Chop lettuce and tomato.
- Drain and rinse black beans.
- In a skillet or microwave safe container, combine beans, cumin and garlic powder. Mash with a fork. Heat on low for 1 minute.
- Spread 1 tablespoon of beans onto ½ mini bagel.
- Sprinkle 1 tablespoon each of each corn, lettuce, tomato, and cheese on top of beans.
- Serve immediately or cover and store in the refrigerator.
Serves: 16 servings per container (serving size ½ bagel bite (74g)
Nutrition Facts per Serving:
Calories: 110
Total Fat: 1 g
Cholesterol: 5 mg
Sodium: 250 mg
Total Carbohydrates: 17 g
Protein: 6 g
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