Black Bean Salad
It’s been a long time since my last post.  I’ve not cooked in days.  I’ve been on the go.  Today we went to an outdoor concert (last minute thing) and I needed to pack a lunch.  I made the usual type sandwiche and wanted a spicy salad.
I looked in my pantry and this is what I came up with.  You can use other chopped veges.  This is just a guideline.  It will feed 6 as a side dish.  If you keep these items in your pantry you will always be able to make this salad).  
The cilantro and tomatoes are fresh.  In a pinch I use dried cilantro that I have dried from fresh.  But I must admit I don’t remember the last time I didn’t have fresh cilantro!!
This is want you will need.
1 can black beans or of your choice, rinsed and drained
1 can whole corn (or frozen)
14 oz (or 8 oz) can of chopped green chilies
1/2 to 1  onion, I like white or red, sliced
1 to 2 cloves minced garlic (optional)
big handful of chopped fresh cilantro (if you hate cilantro use parsley, flat leaf type)
chopped tomatoes (I like to use roma or plum)
1 tablespoon olive oil (I like to use lime infused olive oil)
1 tablespoon white wine vinegar or red wine vinegar or balsamic vinegar or your choice
1 teaspoon ground cumin
1/4 to 1/2 teaspoon ground cayenne pepper
salt and pepper to taste
Drain and rinse the beans and corn, put in a large bowl.  Add the chopped green chilies, garlic, cilantro, ground cumin, salt and pepper and cayenne pepper.  Mix well.
Add the olive oil and vinegar.  If you want more add it.  Nutritional information will be added tomorrow.  But you know it’s very low in fat and is high in fiber.  Great salad.
Per serving:  207 calories; 3.9g fat; 6.2g fiber; 19mg sodium; 675mg potassium.
Variations:  Add diced zucchini, red bell peppers, broccoli, asparagus.  
This mixture would be great in vegetarian enchiladas.  Just get a good quality canned  enchilada sauce, i.e., Las Palmas, corn tortillas.  Steam the tortillas, put in a styrofoam tortilla warmer to become pliable.  Omit vinegar and use plain extra-virgin olive oil.
Dip each tortilla in enchilada sauce then onto a large round plate.  Place the filling down the center.  You could add cheese (the Kraft fat free is actually pretty good) or not).  Spread a spoonful of the sauce on top, roll the enchilada.  Place on a flat cookie sheet or other flat type pan.  Bake 400 degrees for about 35 minutes.
Black Bean Salad
Saturday, August 12, 2006
This is how you place the enchiladas when using a cookie sheet.  Be sure to spray the pan first with an oil spray.
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