Eating real food does not have to be difficult. This recipe can be thrown together in less than 30 minutes, and it makes a great side dish or light entrée. Yes, it contains canned beans and frozen corn, but those are minimally processed, so they still count as real foods. If you want to go hard-core real, you could prepare your own beans from dried and cut the kernels off a fresh ear of corn, but if you do not have time for that, the easier versions work just as well.
You may prefer to take this recipe as a starting point and adapt it to your own preferences. You can substitute chopped chicken for the salmon, toss in different veggies or serve it in a pita or over spinach (as in the photo).
Here’s to healthy and yummy!
~ The Nutritionista
Black Bean, Corn and Tomato Salad with Feta and Salmon
1 (14-ounce) can black beans, drained and rinsed
2 fresh tomatoes, chopped
1 large red or green bell pepper, chopped
1 cup frozen yellow corn kernels, thawed (or fresh kernels, cut from the cob)
1 bunch green onions, sliced
1 small jicama, peeled and chopped
1 fresh jalapeno pepper, minced
1 (6-ounce) can salmon, drained (optional)
1 (4-ounce) package crumbled feta cheese (optional)
For the dressing:
1 clove garlic, crushed and finely minced
1/4 cup fresh lime juice
1 teaspoon Dijon mustard
1/4 teaspoon fresh-ground black pepper
1/2 cup olive oil
- Place the beans, tomato, bell pepper, corn, onion, jicama, jalapeno pepper and salmon (if using) in a large salad bowl.
- Whisk together the garlic, lime juice, mustard, and pepper in a small bowl.
- Add the oil in a slow, steady stream while whisking. Continue whisking until smooth.
- Drizzle the dressing over the salad and toss to coat.
- Add feta if desired and toss lightly.
- Chill overnight.
The Nutritionista (aka Laurie Ledford) is a Registered Dietitian at Tucson Medical Center who uses her knowledge and experience every day to support patients making healthy nutrition choices and prevent or combat the major killers of our time. Have a question about something you’ve heard or seen about nutrition or diet? Send your question to the Nutritionista at tmcforwomen at gmail dot com. Check back on TMC for Women for Nutritionista’s blog posts.