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Ингредиенты
- 3 c. Black beans, or possibly turtle beans, cooked
- 14 ounce Stewed tomatoes, Mexican Style, liquid removed and strained
- 1 x 10 ounces wh kernel corn, frzn, or possibly 8 ounces canned
- 1/2 c. Red onion, diced
- 1/2 c. Minced red bell pepper, or possibly less
- 3 Tbsp. Fresh cilantro, minced
- 1 tsp Garlic, crushed
- 1 tsp Grnd cumin Salt
- 2 Tbsp. Salad oil
- 1 Tbsp. Red wine vinegar
- 1 x Chicken breast, grilled, cut into strips Optionals,
- 2 Tbsp. Mild mixed green pepper, canned
- 1/4 tsp Grnd cinnamon Freshly grnd black pepper Oregano
Инструкции
- Pantry notes - Select small oval black beans. Drain canned beans in a sieve and rinse thoroughly under cool water. Try canned stewed tomatoes with Jalapeno peppers, chili pwdr, cumin, and pepper (Del Monte has one; S&W). Drain, reserve the liquid; chop the tomatoes (thumbnail size).
- Avoid seeds and watery pulp. Select a light salad oil: olive, safflower, corn, canola, blend, etc.
- Combine ingredients before 'optionals.' Taste and add in salt and pepper, a few more chilis, cinnamon, and/or possibly oregano. If too dry, add in some tomato liquid. Store in the refrigerator till well chilled, at least 4 hrs.
- Serve as a salad on shredded iceburg or possibly mixed leaf lettuce. Greatest as a filling for a QUESADILLA with a little shredded monterey jack cheese! (Heat skillet to medium high; spray one side of a flour torilla with vegetable oil; place oiled side down in the skillet; spoon on some filling. Top with cheese. Cover with another torilla. After about 2 min, spray the top torilla and turn it; brown about 1 minute. Serve with sauce casera.)
- This idea's popular! Continue to tweak the seasonings and proportions.
- their City Cuinsine book (1989). Del Monte ad (1989) suggests similar spices to make a salsa from their canned tomatoes. Recently (May 1996)
- Lucky supermarkets introduced a chicken salad from their deli which resembles this. - May 13, 96
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 167g | |
| Recipe makes 8 servings | |
| Calories 329 | |
| Calories from Fat 54 | 16% |
| Total Fat 6.15g | 8% |
| Saturated Fat 1.32g | 5% |
| Trans Fat 0.02g | |
| Cholesterol 11mg | 4% |
| Sodium 126mg | 5% |
| Potassium 1258mg | 36% |
| Total Carbs 50.11g | 13% |
| Dietary Fiber 11.9g | 40% |
| Sugars 4.29g | 3% |
| Protein 20.01g | 32% |
