Fruits, veggies, fiber, and flavor? Well, let’s just throw in a stamp of approval from the UCSF Hellen Diller Comprehensive Cancer Center as well. It's recipe time again and this family favorite is courtesy of Greta Macaire, RD, who provides nutrition counseling and services at the center. I’ve made other recipes with specific cancer-fighting nutrients from different sources (see One Bite at a Time, by Rebecca Katz) and these recipes are always big in flavor and made with readily available ingredients. I’ll share more in the future, but consider this one a last gasp of summer treat that is sure to garner rave reviews.
I made one change to this recipe when making it the first time and used 2 mangos instead of 1. I love the flavor and made the call based strictly on personal preference. You decide for yourself.
Mango Tango Black Bean Salsa
• 1 15 oz can black beans, rinsed and drained
• 2 ears of corn, shucked, or 2 cups of thawed frozen corn
• 1 red pepper, chopped
• 1 mango, peeled and cubed
• 1/4 cup finely chopped red onion
• 1/4 cup coarsely chopped fresh cilantro
• 1 clove garlic, minced
• 3 T fresh lime juice
• 1 tsp sea salt
• 1/2 tsp ground cumin
Combine black beans, corn, mango, red pepper, onion and cilantro. Stir in lime juice, garlic, salt and cumin. Adjust seasoning to taste. Serve over a bed of mixed salad greens, over chicken or fish, or your favorite baked chip.
Makes 8 servings. Nutritional Information per serving: Calories 90; Total fat 0.5g; Saturated fat 0g; Cholesterol 0g; Sodium 270 mg; Total carbohydrate 20g; Fiber 4g; Protein 4g
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