a different kind of coffee break with Gerry and Ray Coffey
Disease-Free Living Through Fitness and Nutrition
GUILT-FREE GOURMET by Gerry & Ray:
Recipes for those who wish to avoid salt/sugar/oils/flesh foods
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Makes about 8 cups)
This delicious salad is also a visual feast. It may be made in advance and keeps well for several days. The cilantro may be omitted if you prefer.
2 15-ounce cans black beans, drained and rinsed
1/2 cup finely chopped red onion
1 green bell pepper, seeded and diced
1 red or yellow bell pepper, seeded and diced
1 15-ounce can corn kernels, drained, or 1 10-ounce bag frozen corn, thawed, or 2 cups fresh corn
2-3 tomatoes, diced
3/4 cup chopped fresh cilantro (optional)
3 tablespoons seasoned rice vinegar
2 tablespoons apple cider or distilled vinegar
1 lemon or lime, juiced
2 garlic cloves, pressed or finely minced
2 teaspoons ground cumin
1 teaspoon coriander
1/2 teaspoon red pepper flakes or a pinch of cayenne
1 chipotle chili, canned in adobo sauce, diced
In a large bowl, combine beans, onion, bell peppers, corn, tomatoes, and cilantro.
In a small bowl, whisk together vinegars, lemon juice, garlic, cumin, coriander, red pepper flakes, and chipotle. Pour over salad and toss gently to mix.
Per 1/2-cup serving: 70 calories; 4 g protein; 14 g carbohydrate; 0.7 g fat; 4 g fiber; 235 mg sodium; calories from protein: 20%; calories from carbohydrates: 71%; calories from fats: 9%
Adapted slightly from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
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