Wise Notes for Consumers - Making Your Calories Count

This week continues our focus on Wise County’s District 4-H Food Show winners and the nutritional benefits of their recipes. Christian Cross, a 15 year old Boyd 4-H’er received 1^st place in the Senior Fruit and Vegetable category.  His recipe for Roasted Corn, Black Bean and Mango Salad is a wonderful menu idea for adding a little spice to your side dishes; as a party appetizer with tortilla chips and guacamole; or as a topping like salsa. Browning the corn in a skillet gives it a nutty, caramelized flavor that contrasts with the sweetness of the mango. The ‘chipotle peppers in adobe sauce’ contribute the spice to the dish, so be sure to adjust the amount according to your level of desired spicy flavor.

Besides the rich, spicy flavors; this recipe is packed full of nutrients. Research shows that black beans contain significant amounts of antioxidants, folate as well as soluble and insoluble fiber. The soluble fiber helps to lower LDL cholesterol and stabilize blood sugar levels. The red bell pepper and mango add to this nutrient packed dish by adding large amounts of vitamin C , vitamin A and phytonutrients. These nutrients have been proven to help prevent cancer, heart disease, cataracts and many others.

Roasted Corn, Black Bean & Mango Salad

2 teaspoons canola oil                                                             1 clove garlic, minced

1 ½ cups corn kernels, fresh or frozen                                    ½ cup chopped red onion      

1 large ripe mango, peeled and diced                                     3 tablespoons lime juice

¼ teaspoon ground cumin                                                       ¼ teaspoon salt

1 ½ tablespoons chopped fresh cilantro                                  ½ cup diced red bell pepper

1 - 15-ounce or 19-ounce can black beans; rinsed 

1 small canned chipotle pepper in adobo sauce, drained and chopped (1/2 can may be better if you don’t prefer a lot of spice)

Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin and salt.   Serve at room temperature.