Tex Mex sweetcorn, tomato & black bean salad
Prep 20 mins | Cook 4 mins | Serves 4
3 sweetcorn cobs, husks removed
400g tomato medley, sliced
2 green onions (shallots), trimmed and thinly sliced
1 yellow capsicum, deseeded and cut into small dice
400g black beans, rinsed and drained
½ cup coriander leaves, chopped
1 cup grated tasty cheese
1 tbs lime juice
1 tbs extra virgin olive oil
Corn chips, to serve
Creamy avocado mash:
1 ripe avocado, halved lengthways, peeled and stone removed
2 tbs reduced fat sour cream
1 tbs lime juice
Step 1 Wash the corn in cold water (do not dry) and place into a shallow microwave safe bowl. Microwave on high for 4 minutes. Set aside to cool.
Step 2 To make creamy avocado mash, place avocado flesh into a bowl. Roughly mash using a fork. Add sour cream and lime juice and mix until smooth. Set aside.
Step 3 Place cooled corn, tomatoes, green onions, capsicum, black beans, coriander, cheese, lime juice and oil in a large bowl. Toss to combine.
Step 4 Spoon into airtight lunch boxes or bowls. Top with avocado mash. Serve with corn chips and team with fresh fruit if liked.
Good for you ... Sweet Corn
A good source of dietary fibre which contributes to normal laxation.
Provides niacin (vitamin B3) which is needed for the release of energy from food and also the B vitamins biotin and folate. Biotin contributes to the maintenance of healthy skin, mucous membranes and hair while folate is needed for the formation of blood cells. Also provides some iron that is needed for making red blood cells.
A source of potassium that may help balance the sodium in salty foods.
The carbohydrate in sweetcorn is digested slowly and has a low glycaemic index (GI)