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Cooking Light's Roasted Corn, Black Bean, and Mango Salad Recipe

Looking for an easy Cooking Light's Roasted Corn, Black Bean, and Mango Salad recipe? Learn how to make Cooking Light's Roasted Corn, Black Bean, and Mango Salad using healthy ingredients.


Submitted by myvalentinesquest

Makes 4 servings



Black bean mango salad can be used as a topping like a salsa or you can eat it plain as a side. Browning corn in a skillet gives it a nutty, caramelized flavor that contrasts with the tartness of the mango. But brown it good--corn likes it that way.

Recipe Ingredients for Cooking Light's Roasted Corn, Black Bean, and Mango Salad

1/2 tbsp Olive Oil
2 serving Garlic Cloves
3 large ear, raw Corn Sweet
1 1/2 cup, sliced Mangos
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3/5 cup, chopped(100 g) Onions, Spring Or Scallions
7/10 large (2-1/4 per lb, approx 3-3/4" long, 3" dia) Peppers, Sweet, Red
1 serving, raw Cilantro
1/4 tsp Salt, Table
1/4 tsp Quality Spices Cumin
2 tbsp Sauce, La Victoria, Red Salsa Jalapena
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Recipe Directions for Cooking Light's Roasted Corn, Black Bean, and Mango Salad

  1. Heat oil in a large nonstick skillet over medium-high heat. Add garlic; cook 30 seconds. Stir in corn; cook 8 minutes or until browned, stirring occasionally. Place corn mixture in a large bowl. Add mango and remaining ingredients except greens; stir well. Arrange 1 cup greens on each of 8 plates. Spoon 1 cup corn mixture over greens.

  2. Cooking Light

Categories

Beans, Main Dish, Salads

Nutrition Facts
Serving Size 293.4g
Amount Per Serving
Calories
160
Calories from Fat
28
% Daily Value*
Total Fat
3.1g
5%
Saturated Fat
0.3g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
208mg
9%
Potassium
521mg
15%
Total Carbohydrates
33.7g
11%
Dietary Fiber
5.1g
20%
Sugars
17.0g
Protein
4.8g
Vitamin A 53% Vitamin C 113%
Calcium 2% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in sugar
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