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Obesity Discussion · 01-24-06, 03:06 PM

Black bean and corn relish
Dietitian's tip: Use this black bean relish on top of mixed greens for a light salad or use it as a dip for baked tortilla chips. This relish also works well rolled up in a flour tortilla. For a spicier version, substitute chili powder or cilantro for the parsley.

SERVES 8
Ingredients
1 can (15.5 ounces) black beans, rinsed and drained (about 2 cups)
1 cup frozen corn kernels, thawed to room temperature
4 tomatoes, seeded and diced
2 garlic cloves, chopped
1/2 medium red onion, diced
1/2 cup chopped parsley
1 green, yellow or red bell pepper, seeded and diced
Sweetener, equivalent to 2 tablespoons sugar
Juice from 1 lemon

Directions
In a large bowl, combine all of the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.

Nutritional Analysis(per serving)Serving size: about 2/3 cup
Calories 100 Cholesterol 0 mg
Protein 5 g Sodium 11 mg
Carbohydrate 20 g Fiber 4 g
Total fat 0 g Potassium 429 mg
Saturated fat 0 g Calcium 26 mg
Monounsaturated fat 0 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Nuts, seeds and dry beans 1

http://www.mayoclinic.com/health/hea...ecipes/NU00471

01-24-06, 03:06 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,955 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Black bean and corn relish Black bean and corn relish Dietitian's tip: Use this black bean relish on top of mixed greens for a light salad or use it as a dip for baked tortilla chips. This relish also works well rolled up in a flour tortilla. For a spicier version, substitute chili powder or cilantro for the parsley. SERVES 8 Ingredients 1 can (15.5 ounces) black beans, rinsed and drained (about 2 cups) 1 cup frozen corn kernels, thawed to room temperature 4 tomatoes, seeded and diced 2 garlic cloves, chopped 1/2 medium red onion, diced 1/2 cup chopped parsley 1 green, yellow or red bell pepper, seeded and diced Sweetener, equivalent to 2 tablespoons sugar Juice from 1 lemon Directions In a large bowl, combine all of the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend. Nutritional Analysis(per serving)Serving size: about 2/3 cup Calories 100 Cholesterol 0 mg Protein 5 g Sodium 11 mg Carbohydrate 20 g Fiber 4 g Total fat 0 g Potassium 429 mg Saturated fat 0 g Calcium 26 mg Monounsaturated fat 0 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 1 Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Nonstarchy vegetables 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 1 Nuts, seeds and dry beans 1 http://www.mayoclinic.com/health/hea...ecipes/NU00471 __________________