A super easy corn and black bean side – perfect for any southwestern or Mexican dish!

By: Jodie Shield, RDN

Midwestern corn is so sweet! My inspiration for this recipe: The City Moms are visiting a corn and soybean farm on May16th. What’s a City Mom? For the second year in a row, I am proud to be part of the Illinois Farm Families Watch Me Grow program. Farmers are opening their doors to about thirty City Moms to give them a behind the scenes look at how they grow their crops and raise livestock. Throughout the year the City Moms will be visiting a hog farm, corn and soybean farm, dairy farm, and beef farm. You can follow their farm to fork adventures on their blog. And to support their efforts, I will be sharing some of my favorite easy and healthy recipes to go along with each stop on their tour. (I’m also adding these recipes to my app Time To Eat Healthy.)

In March, the city moms visited a hog farm and I shared my juicy, tangy recipe for Three Mustard Pork Chops. Next on the tour menu: Cowboy Chow. It’s light, refreshing, and unbelievable easy to make – no cooking required. Want to kick up the flavor? Add freshly grated lime zest and diced jalapeños. The recipe calls for canned corn and beans that you drain and rinse. Feel free to use fresh corn and dry beans that you soak overnight.

Cowboy Chow

8 Servings

Prep Time = 5 minutes

No cooking required

Ingredients:

1 (16-ounce) can black beans, drained and rinsed

1 (10-ounce) can reduced sodium corn, drained and rinsed

1/2 medium green bell pepper, chopped

1/2 medium red bell pepper, chopped

2 green onions, chopped

1 tablespoon canola oil

2 tablespoons fresh lime juice

1 tablespoon fresh cilantro, chopped

Steps:

  1. In large bowl, combine black beans, corn, bell peppers, and green onions; mix well.
  2. Add oil, lime juice, and cilantro; toss until well combined.
  3. Cover and refrigerate at least one hour (optional).

Nutritional Information per (1/2 cup) Serving: 88 calories, 4 grams protein, 14 grams carbohydrate, 2 grams fat, 0 grams saturated fat, 0 milligrams cholesterol, 3 grams fiber, 60 milligrams sodium

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About Author

Jodie
Jodie

Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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