What does a nutritionist bring to a pot luck BBQ? Good question. I asked myself that very question last week before I attended the annual Mizzou Wrestling Welcome Back BBQ in Columbia, Missouri. (By the way, a great chance to mingle with the wrestlers, their families and coaches and meet the incoming freshman.)
So back to the matter at hand, what do you make for hungry wrestlers, their families and coaches when you have a degree in food and nutrition but your kitchen is 1072 miles away? Relying on my son’s culinary fortress and modifying a recipe from Eating Well I came up with best salad in the park… or at least I had the best looking hand model!!! Thanks Tony.
This hearty salad uses summer produce: corn, mango, and a touch of lime for a deliciously refreshing combination that goes as well with fish as it does with pork or chicken. My plate is on the left piled with this salad, tossed greens and delicious Kansas City style pulled pork. If your looking for a salad to take to a picnic this labor day, I suggest this one. There is no need to worry what will be served or what anyone else is bringing; it will go. Enjoy and have a fantastic holiday!!!!
What are your plans for the last official weekend of the summer?
Roasted Corn, Black Bean and Mango Salad
(makes 8 cups)
- 1 Tablespoon Canola oil
- 2 garlic cloves, minced
- 3 cups fresh corn kernels (about 4- 5 ears)
- 2 cups diced peeled ripe mango
- 1 cup chopped red onion
- 1 cup chopped red bell pepper
- juice from 3 limes (about 6 Tablespoons)
- 1-3 Tablespoons of fresh cilantro, chopped (or to taste)
- 1/2 teaspoon salt
- 2 cans black beans (15 oz.), rinsed and drained
- Heat canola oil in a large skillet over medium-high heat. Add garlic and cook for 30 seconds. Stir in corn and cook 8 minutes or until browned, stirring occasionally. Place corn mixture into a large bowl. Add mango and remaining ingredients. Stir well. Refrigerate until serving.
|Amount Per Serving||As Served|
|Calories 114kcal Calories from fat 16|
|% Daily Value|
|Total Fat 2g||3%|
|Saturated Fat 0g||0%|
|Dietary Fiber 4g||16%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|