Southwestern Salad with Black Beans

southwestern-salad-with-black-beans-bl

Southwestern Salad with Black Beans

Posted by b in BLOG, Healthy Lifestyle, Inspiration, Recipes 14 Feb 2014

 southwestern-salad-with-black-beans-bl

February is American Heart Month and that means heart disease awareness. Some well known tips to prevent heart disease includes maintaining a healthy weight and eating heart healthy fruits and vegetables. Today’s BFF is a southwestern salad recipe from the American Heart Association.

The dressing is made up of hearty healthy avocado which is largely¬†monounsaturated fat. That’s good news because according to the Harvard School of Public Health,¬†monounsaturated fats lower total cholesterol and LDL (“bad” cholesterol), levels. They also tend to slightly increase HDL (“good” cholesterol) levels. It’s a win win! The tangy, delicious dressing also includes greek yogurt and garlic which we know help boost your immunity.

This is a simple, yet delicious heart healthy salad. Enjoy!

Ingredients (Serves 1)

Salad:
3 cups mixed greens
1/2 cup black beans, canned (rinsed) or cooked
1/2 cup corn kernels, fresh or frozen (thawed)
1/2 cup grape tomatoes

Dressing:
1/2 ripe avocado
3/4 cup packed fresh cilantro
1/2 cup nonfat plain yogurt
2 scallions, chopped
1 clove garlic, quartered
1 tablespoon lime juice
1/2 teaspoon sugar
1/2 teaspoon salt

Instructions:

Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth.

Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn and tomatoes.

To make ahead, cover and refrigerate leftover dressing for up to 3 days.

Nutritional Info (Per serving):
Calories 235, Total Fat 4g, Saturated Fat 1g, Monounsaturated Fat 2g, Sodium 307mg, Carbohydrates 43g, Fiber 13g, Protein 13g, Potassium 1325mg

 

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