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Corn and Bean Medley

Corn and Bean Medley

39 Ratings
39 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 servings
Total Cost: $$$$

Chili powder and pepper flakes give a spicy twist to this classic bean and corn side dish.

Ingredients

  • 1/4 cup onion (chopped)
  • 1 cup corn (canned, whole-kernel)
  • 3/4 cup kidney beans (dry, cooked)
  • 3/4 teaspoon chili powder
  • hot pepper flakes (1/4 teaspoon, optional)

Directions

1. Drain the canned corn, but reserve the liquid from the can.
2. Heat 3 tablespoons of liquid from canned corn in saucepan.
3. Cook onion in liquid until soft, about 2 minutes.
4. Add corn, kidney beans, chili powder, and hot red pepper flakes to onion mixture.
5. Cook over low heat for about 10 minutes.
 

Notes

Learn more about:
- Corn
- Onions

Source:

USDA, FNS, Food Distribution Program on Indian Reservations.

Nutrition Information

Serving Size: 1/2 cup (121g)
Nutrients Amount
Total Calories 78
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 98 mg
Carbohydrates 16 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 15 mg
Iron 1 mg
Potassium 210 mg
N/A - data is not available
Nutrients Amount
Total Calories 78
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 16 g
Dietary Fiber 4 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 15 mg
Potassium 210 mg
Sodium 98 mg
Copper 105 mcg
Iron 1 mg
Magnesium 22 mg
Phosphorus 69 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 8 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mcg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 3 mcg
Folate 57 mcg DFE
Thiamin 0.1 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 17 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 1/2 ounces

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