5 Minute Recipe – Corn and Bean Salad

Here’s a great way to get your protein with your veggies – plus it looks and tastes great.


One red bell pepper

2 fresh corn-on-the-cobs

One can black beans

Salad dressing


Put the corn, husk and all, on a microwave safe plate and cook in a microwave, one at a time, for 1 1/2 minutes.  Let the corn cool off while you chop the red bell pepper into small pieces.   Drain the black beans and rinse to remove the excess black liquid that comes in the can.

Shuck the corn and remove the silk.  Then, hold the corn upright and shave off the pieces, like so:

After you eat corn like this, you’ll never want to have canned corn again.

Now put the corn, beans and red pepper in a bowl.  Add salad dressing to taste!  You don’t need to much dressing.  Putting on too much makes this healthy salad fat-laden.  I use Newman’s Own Lite Balsamic – only 4 grams of fat for 2 tablespoons, which is plenty for this recipe.

You can have this salad as a side dish, over a bed of lettuce to make a whole meal.

Nutrition Info

Servings: 2

Calories per serving: 280

Protein: 12 grams.

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