Replace some of your meat salads this summer with refreshing lower calorie salads that don't include high fat ingredients such as mayonnaise. Using spices and fruits added to corn, red potatoes, beans, or pasta can turn a boring salad into a wonderful taste experience and not add extra unwanted fat and calories. A recent study shows that replacing meat with beans, even if it is the same amount of calories, will take weight off. Perhaps it is because of the type of fat that is in meat, although research is inconclusive about the exact reason. Beans are also a great meat substitute; because they are high in protein and fiber.
Roasted Corn, Black Bean Mango Salad
from: Eating Well Diabetes Cookbook
2 tsp canola oil
1 clove garlic, minced
1 1/2 C corn kernels (from 3 ears)
1 lrg ripe mango
1 15oz or 19oz can black beans, rinsed
1/2 C chopped red onions
1/2 C diced red bell pepper
3 tbsp lime juice
1 small can chipotle pepper, drained, chopped
1/4 tsp ground cumin
1/2 tsp salt
Heat oil in skillet, add garlic for 30 seconds. Stir in corn until browned. Put corn in large bowl with remaining ingredients. Enjoy!