(47) Black Bean Salad

I was looking for something light to compliment the Stuffed Pork Sandwiches and came across this recipe online. I highly recommend the Simply Recipes website - she always has great recipes and beautiful photography!

Anyway, this recipe was delicious!! It was labor intensive on the chopping front, but it was worth the knife time. I used pickled jalapenos and probably not enough (it was spicy, but not overly). I thought for sure that the basil or cilantro would be overwhelming, but they weren't! The flavors were perfectly balanced. I can't wait for the leftovers!

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Black Bean Salad

Source: Simplyrecipes.com
Yield: 6 to 8 servings (I measured 8 servings that were a hefty 1/2 cup each)

1 (15 ounce) can of black beans, thoroughly rinsed, and drained (or 1 1/2 cup of freshly cooked black beans)
1 1/2 cups frozen corn, defrosted (or fresh corn, parboiled, drained and cooled)
1/2 cup chopped green onions or shallots
2 fresh jalapeño peppers, seeded and minced, or 1 whole pickled jalapeño pepper, minced (not seeded)
3 fresh plum tomatoes, seeded and chopped
1 avocado, peeled, seeded, and cut into chunks
1/2 cup fresh chopped cilantro
1/4 cup fresh chopped basil
2 Tbsp lime juice (about the amount of juice from one lime)
1 Tbsp olive oil
1/2 to 1 teaspoon of sugar (to taste)
Salt and pepper to taste

Make sure to rinse and drain the beans, if you are using canned beans.

In a large bowl, combine the beans, corn, onions, jalapeno chile peppers, tomatoes, avocado, cilantro, basil, lime juice and olive oil. Add sugar and salt and pepper to taste. (The sugar will help balance the acidity from the tomatoes and lime juice.) Chill before serving.

Serves 6 to 8.

I ran the nutritional information on Spark Recipes and came up with 8 servings for 130 calories, 5.6g fat, 19.4g carbs, 4.5g protein, 5.5g fiber.

Original Recipe (You can print from here)

(19) Chile-Cheese Corn Bread

I am a devoted fan of Jiffy cornbread. I love that stuff and it's SO easy, so I rarely stray from my friend. I am, however, trying to cook outside the proverbial box, so this recipe made its way into the rotation. The crumb on this bread is beautiful, the flavor is mild (not too sweet, not to bland), and it makes a ton!! The official recipe notes state that this spicy and I didn't even detect a teeny bit of heat, just in case you're worried about that!

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Chile-Cheese Corn Bread

Yield: 16 servings (serving size: 1 piece)
Source: Cooking Light, July 2007


Perfect for potlucks or large crowds, this tender bread balances spicy heat from chiles with sweet corn and salty cheese. Pair with a plate of hoppin' John and squash, or serve with a chicken tortilla soup.

1/3 cup butter, softened
2 tablespoons sugar
1/2 cup egg substitute
1/3 cup nonfat buttermilk
2 large eggs
3/4 cup all-purpose flour (about 3 1/3 ounces)
1 3/4 cups cornmeal
1 1/2 teaspoons baking soda
1 1/2 teaspoons baking powder
3/4 teaspoon salt
3/4 cup (3 ounces) shredded reduced-fat extrasharp cheddar cheese
1 (14 3/4-ounce) can cream-style corn
1 (4 1/2-ounce) can chopped green chiles, undrained
Cooking spray

Preheat oven to 375°.

Combine softened butter and sugar in a large bowl. Beat with a mixer at medium speed until light and fluffy. Add egg substitute, nonfat buttermilk, and eggs, beating at low speed until well combined.

Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, cornmeal, baking soda, baking powder, and 3/4 teaspoon salt in a medium bowl, and stir with a whisk. Add flour mixture to buttermilk mixture, stirring just until combined. Fold in shredded cheese, corn, and green chiles. Pour batter into a 13 x 9-inch baking pan coated with cooking spray. Bake at 375° for 45 minutes or until a wooden pick inserted in center comes out clean. Remove from oven, and cool for 5 minutes in pan.

CALORIES 175 (28% from fat); FAT 5.4g (sat 3.2g,mono 1.2g,poly 0.3g); IRON 1mg; CHOLESTEROL 39mg; CALCIUM 88mg; CARBOHYDRATE 25.6g; SODIUM 480mg; PROTEIN 5.5g; FIBER 1.1g

(18) Fiesta Rice

I have a recipe that I normally use when I want a zesty Mexican side dish. I decided to try this one because we've been on a brown rice kick lately. This took a while to cook, but was DELISH and very filling. I will make this again!

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Fiesta Rice

Yield: 8 servings (serving size: 1 cup)
Source: Cooking Light, May 2007

2 teaspoons olive oil
1 (10-ounce) package frozen whole-kernel corn, thawed
1 tablespoon butter
1 cup chopped green onions
1 1/2 cups uncooked brown rice
1 teaspoon ground cumin
1 teaspoon minced garlic
2 cups fat-free, less-sodium chicken broth
1/8 teaspoon freshly ground black pepper
Dash of salt
1 (14.5-ounce) can diced tomatoes with chiles, undrained
1 (15-ounce) can black beans, rinsed and drained
1/2 cup chopped fresh cilantro
1 tablespoon fresh lime juice

Heat oil in a medium saucepan over medium-high heat. Add corn to pan; cook 10 minutes or until corn starts to brown, stirring occasionally. Remove from pan. Set aside.

Melt butter in pan. Add onions; sauté 5 minutes or until tender. Stir in rice, cumin, and garlic; cook 1 minute. Add chicken broth, black pepper, salt, and diced tomatoes to pan; bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally. Remove from heat; stir in reserved corn and beans. Cover and let stand 10 minutes. Stir in cilantro and juice.

CALORIES 226 (16% from fat); FAT 3.9g (sat 1.3g,mono 1.7g,poly 0.7g); IRON 2.1mg; CHOLESTEROL 4mg; CALCIUM 52mg; CARBOHYDRATE 43.5g; SODIUM 354mg; PROTEIN 6.6g; FIBER 4.9g

(4) Corn and Bell Pepper Chowder

We live in Florida. It's normally warm here, but this week, brrrrrrrrrrrrr! It was in the 20s when we left for work this morning and didn't break out of the 40s during the day. That kind of weather calls for SOUP! This recipe is a quickie, great for a weeknight dinner. A little chopping, a little stirring, 30 minutes later, you've got soup! This is a hearty bowl, too. This soup, a nice green salad, and some crescent rolls = happy family!! I can't wait to have the leftovers!

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Corn and Bell Pepper Chowder

Yield: 4 servings (about 1.5 cups each)
Source: slightly tweaked recipe from Bon Appetit

4 cups fresh or frozen corn kernels (thawed if frozen), divided
2 cups low-salt chicken broth, divided
2 Tbsp butter
1 red bell pepper, chopped
1 5-6oz Yukon Gold potato, peeled, cut into 1/2-inch cubes
3 large shallots, chopped
2 Tbsp whipping cream
Chopped green onions

1) Blend 2 cups corn and 1 cup broth in blender until almost smooth.

2) Melt butter in large saucepan over medium-high heat. Add next 3 ingredients; saute 5 minutes.

3) Add 2 cups corn, 1 cup broth, and puree from blender. Bring to simmer. Reduce heat to medium-low, cover, and simmer until potatoes are tender, about 10 minutes. Mix in cream.

4) Season chowder with salt and pepper. Ladle into bowls; sprinkle with onions.

Nutritional Information
Calories: 255, Total Fat: 10.9 g, Cholesterol: 25.8 mg, Sodium: 494.2 mg, Total Carbs: 38.5 g, Dietary Fiber: 4.8 g, Protein: 6.8 g

Brunswick Stew

This recipe doesn't get a number because it's anything but new to me. This recipe comes out of Virginia Hospitality cookbook. My mom has been making it for years and it's my perfect comfort food. Served with some good cornbread (Jiffy brand is my favorite!), this is an excellent meal. It makes a TON, but it's worth the effort. Please don't skip the chicken cooking part!

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Brunswick Stew
Source: Virginia Hospitality Cookbook – pg: 50

Amy’s Comments: I find myself adding water as this soup cooks. It's not meant to be super brothy, but if you don't add a little water here and there, you'll have a dried mess!

Recipe Comments: Vary amount of water for thick or soupy stew. Add a cup of chicken bouillon after the first or second serving (days).

Ingredients:
1 whole chicken, cut up
1 onion, quartered
2 ribs celery, diced
1 tsp salt
1/4 tsp pepper
16.5 oz white shoepeg corn
10 oz frozen small butterbeans (aka lima beans to you northerners!)
1 pound canned tomatoes
2 small potatoes, cubed
1/3 cup ketchup
2-3 tbsp. vinegar
1 tbsp brown sugar
1 tsp Worcestershire
1/2 tsp Tabasco
1/4 tsp marjoram
2-3 tbsp. butter

Directions:
1. Place chicken in Dutch oven and add enough water to cover well. Add onion, celery, salt, and pepper. Boil until chicken comes off bones easily. (30-45 minutes, in my experience)

2. Remove chicken to cool and add corn, butterbeans, tomatoes, potatoes, ketchup, vinegar, and brown sugar; cook 2 hours or until tender. (I normally only go about an hour here, mostly because I can't wait any longer!!)

3. Remove chicken from bones and add to vegetables along with Worcestershire, Tobasco, marjoram, and butter. (I normally let it cook 30 more minutes from this point to really meld the flavors)

Serves: 6-8 (more like 8-10 in my book)

(76) Two-Corn Polenta with Tomatoes, Basil, and Cheese

Polenta is not something that I make very often, but this recipe caught my attention. The flavors work really well together and the texture is great! Please, whatever you do, don't use dried basil as a substitute! This recipe needs the real stuff!! Oh and I don't know that I've ever bought a bag of instant polenta. I just use plain old yellow cornmeal!

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Two-Corn Polenta with Tomatoes, Basil, and Cheese

Corn kernels and polenta layer texture and flavor in this dish. Serve with green beans and grilled pork.

Yield: 7 servings (serving size: about 1 cup)
Source: Cooking Light Magazine, June 2008

2 teaspoons olive oil
2 cups chopped onion (2 medium)
4 cups fat-free, less-sodium chicken broth
2 cups fresh corn kernels (about 2 ears)
2 garlic cloves, chopped
1 cup instant dry polenta
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 cup chopped tomato
1/2 cup chopped fresh basil

1. Heat oil in a Dutch oven over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Stir in broth, corn, and garlic; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Slowly add polenta, stirring with a whisk until polenta is thick (about 5 minutes). Add cheese, stirring to melt. Stir in salt and pepper. Remove from heat; sprinkle with tomato and basil. Serve immediately.

Nutritional Information
Calories: 194 (20% from fat), Fat: 4.3g (sat 1.5g,mono 1.8g,poly 0.4g), Protein: 8.9g, Carbohydrate:31.6g, Fiber: 4.6g, Cholesterol: 6mg, Iron: 1.1mg, Sodium: 457mg, Calcium:
134mg

(65) Southwestern Corn & Pepper Gratin

I think the recipe name is deceiving. Gratin to me is a layered vegetable (potato or otherwise) dish with lots of cheesy/milky sauce... This is a southwestern corn pudding. No matter what it's called, it was yummy. HUGE HUGE serving size. I will definitely make this one again! (PS: I made it in a 2qt baking dish)

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Southwestern Corn & Pepper Gratin

Yield: 4 servings
Source: Cooking Light Magazine, July 1997

1 teaspoon olive oil
1 cup chopped onion
1 cup diced green bell pepper
1 cup diced red bell pepper
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper
2 3/4 cups fresh corn kernels (about 4 ears), divided
2 tablespoons minced seeded jalapeño pepper
1 teaspoon cumin seeds, crushed or 1/2 teaspoon ground cumin
1/4 cup (1 ounce) grated sharp cheddar cheese
Cooking spray
3/4 cup skim milk
1/4 cup nonfat dry milk
1 tablespoon all-purpose flour
3 large eggs

Preheat oven to 425°.

Heat oil in a large nonstick skillet over medium heat. Add onion; sauté 5 minutes or until tender. Add bell peppers, 1/4 teaspoon salt, and pepper; sauté 5 minutes. Add 2 cups corn, jalapeño, and cumin; sauté 5 minutes or until peppers are crisp-tender. Remove from heat, and stir in cheese. Spoon about 3/4 cup bell pepper mixture into each of 4 gratin dishes coated with cooking spray.

Combine 3/4 cup corn, 1/2 teaspoon salt, milks, flour, and eggs in a blender; process until smooth. Pour about 1/2 cup egg mixture over vegetables in each dish. Place dishes on a baking sheet. Bake at 425° for 25 minutes or until golden.

Note: This recipe can also be prepared in a 2-quart baking dish. Bake at 425º

Nutritional Information
Calories: 279 (31% from fat), Fat: 9.5g (sat 3.2g,mono 3.5g,poly 1.5g), Protein: 15.9g, Carbohydrate: 36.8g, Fiber: 5.6g, Cholesterol: 176mg, Iron: 2.8mg, Sodium: 617mg, Calcium: 243mg

(44) Corn and Black Bean Salad

This was very easy to put together and very fresh tasting. An excellent compliment to a summer grilling meal - and was AWESOME with the carnitas tacos!

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Corn and Black Bean Salad

Yield: 10 servings (serving size: 1/2 cup)
Source: Cooking Light Magazine, August 2006

2 cups fresh corn kernels (about 4 ears)
1 cup diced red bell pepper (about 1 large)
1/2 cup thinly sliced green onions
1/2 cup chopped fresh cilantro
1 (15-ounce) can black beans, rinsed and drained
1/4 cup red wine vinegar
1 teaspoon sugar
2 teaspoons canola oil
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
Dash of salt

Combine corn, bell pepper, onions, cilantro, and beans in a medium bowl.

Combine vinegar and remaining ingredients in a small bowl. Drizzle vinegar mixture over corn mixture; toss well. Cover and chill 30 minutes.

Nutritional Information
Calories: 74 (28% from fat), Fat: 2.3g (sat 0.1g,mono 0.6g,poly 0.3g), Protein: 3.4g, Carbohydrate: 14.4g, Fiber: 3.4g, Cholesterol: 0.0mg, Iron: 0.8mg, Sodium: 208mg, Calcium: 19mg