Festival of Flavor – Corn & Black-bean Salad

Fragrant, fresh, and full of flavor – here’s a salad that’s high on health and great taste!  Served in a wonderful baked tortilla shell bowl; the result not only looks good but has such an array of fresh ingredients and it’s sure to please everyone.   This salad is also a powerhouse of vitamins and fiber, which play important roles in keeping your heart strong.  Enjoy

Ingredients

• 2 cups fresh corn kernels or frozen (thawed and drained)
• 1 can 14.5 oz. black beans – low sodium (rinsed and drained)
• ½ large red onion, chopped
• 3 cloves minced garlic
• ½ red pepper (diced)
• 2 jalapeño peppers (seeded & diced)
• 1 medium tomato (seeded & pulp removed, diced)
• ½ cup fresh cilantro, chopped
• 1 tablespoon lime zest
• ¼  cup fresh lime juice ( about 1 lime)
• 2 teaspoon rice vinegar (seasoned)
• 2 teaspoons ground cumin
• 1 teaspoon Fajita seasonings
• 2 cups of shredded iceberg lettuce
• 4 baked tortilla shells for serving

Steps

In a large bowl, add corn, black beans, onions, garlic, peppers, tomato, cilantro, lime juice and vinegar.  Combine well, and then add cumin, fajita seasoning, lime zest, salt and pepper to taste.  Chill for about 10 minutes before serving.  Bake tortilla shells according to the directions on the mini tortilla shell molds. Or you may serve in regular bowls.

Layer salad as follows – put a serving of shredded lettuce in your tortilla bowl and then a serving of corn and black bean salad.  Serve with your favorite grill chicken, steak or fish.

Pinto Beans & Short Grain Brown Rice

Yes, you can make Pinto Beans & Rice without all the fat, but yet keep the flavor and taste for a healthy heart. This bountiful dish is brimming with fiber and many important nutrients essential to good health.  Nutty flavor of the steam brown rice enhances the flavor of the pinto beans. This recipe is quick and easy side dish that will accent any protein or vegetable.

Prep Essentials

Prep Time: 5 minutes

Cooking Time: 45 - 50 minutes

Servings: 6

Recipe Essential Tools 

Aroma Rice Cooker is my choice.

Cook rice according to rice cooker instructions.

For Stove top – depending on servings Combine rice, water, and olive oil in a pot, and bring to a boil.  Cover with a tight-fitting lid, reduce heat to low and let simmer for about 45 minutes.

Ingredients

·       1 cup short or long grain brown rice

·       2 cups chicken broth

·       1 can Pinto Beans, with liquid

·       1 teaspoon olive oil

·       1 teaspoon ground smoke paprika

·       1 teaspoon ground cumin

·       1 teaspoon ground coriander

·       2 teaspoon Braggs Liquid Amino’s or low-sodium soy sauce

·      Fresh Chopped Parsley for garnish

·       Salt to taste; optional  

Recipe Directions

1.  Place rice in cooker and add chicken broth, close the lid and press brown rice button.  “And that is it”.  If using stovetop method see instruction above.

2.  Heat Pinto beans in medium saucepan over medium heat for 3 – 5 minutes.  Add oil, paprika, cumin, coriander, and Bragg’s liquid.  Add salt if desired; mix well.

3.  Once rice is done, take a fork and fluff rice to separate the grains, then add beans to rice and gently fold.   Place beans and rice in a serving bowl and garnish with fresh chop parsley.