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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Black Bean Salsa
 
Source: dLife

Black beans combined with garlic, onion and jalapeño make a zesty salsa.

Rating:
Prep Time: 10 minutes
Cook Time: 0 minutes
Difficulty: EASY

Nutrition Facts

Makes 8 servings
Amount Per Serving
Calories 66.2
Total Carbs 9.7 g
Dietary Fiber 3.7 g
Sugars 1.1 g
Total Fat 1.3 g
Saturated Fat 0.1 g
Unsaturated Fat 1.2 g
Potassium 87.1 mg
Protein 3.4 g
Sodium 183.2 mg
Dietary Exchanges
1/2 Starch, 1/2 Vegetable
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings
Ingredients
15.5 oz canned black beans , rinsed and drained
1 large tomato , seeded and coarsely chopped
2 medium garlic cloves , minced
1 whole jalapeno pepper , seeded and minced
2 scallions , trimmed and minced
0.5 red onion , diced
2 tbsp fresh cilantro , chopped (optional)
1 tsp chili powder
1 tsp ground cumin
1 tsp extra virgin olive oil
1 tsp red wine vinegar
1 tsp fresh lemon juice
1 pinch kosher salt
1 pinch black pepper , freshly ground


Directions
1 In large bowl, toss beans, tomato, garlic, peppers, onions, chili powder, cumin, olive oil, vinegar, lemon juice, salt, black pepper, and cilantro.
2 Cover and refrigerate at least 1 day, up to 3 days, before serving.
Additional Information
PLEASE NOTE: This recipe contains canned beans. The nutrition facts given will be slightly inaccurate, because the analysis includes the salted water in which the beans are canned. When you drain and rinse these beans, you reduce the sodium content by about 40 percent.


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Topic: 
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...

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