Black Beans salad is quick and easy to make, yet it is full on nutrients such as carbohydrates, fat, protein, vitamins and minerals.
The Basic Ingredients of Chicken with Corn and Black beans
1- Black Beans: Normally found in daily menu, mostly are combined with rice, soup, pasta and salad. It’s easy to benefit from black beans nutrition as they are an extremely affordable source of protein, filling fiber and numerous vitamins and minerals.
For Example, a one-cup serving of cooked black beans provides:
– 227 calories
– 15g fiber
– 15g protein
– zero fat
– 64% folate
– 40% copper
– 20% iron
– 30% magnesium
– 35% vitamin B1
Therefore the health benefits of black beans include the prevention of heart diseases, can reduce the chances of birth defects, neutralize the negative effects of sulfites, and even prevent impotence in Men.
CAUTION: Black beans also certain chemical compounds called “purines”, which are found in many different types of plant and animal-based foods. Purines can turn into uric acid within the body when high levels are consumed, which can result in problems for people who do not process uric acid well. Gout and kidney stones are two conditions that result from excess accumulation of uric acid within the body. Therefore people with these conditions should avoid consuming high levels of pruine-foods.
2- Corn: This ancient vegetable is packed with nutrients, especially when you use it in salad recipes. Corn contain a higher of antioxidants they many other cereal grains. It is especially rich in eye-healthy carotenoids.
For Example, 100 grams of yellow corn will provide you with 96 calories, 21g of carbohydrates, 3.4g of protein, 4.5g of sugar, and 73% of water. In addition to corn will give you phosphorus, magnesium, zinc, copper, vitamin B6 and potassium. Studies shown that corn includes a higher amount of antioxidants compounds contain zeaxnthin and lutein. Find out some more tasty and healthy recipes here.
- 300g chicken breast, boneless, skinless
- 1 can black beans, drained
- 1/4 cup scallions, sliced into 1/4 inch wide circle, green tops too.
- 1/4 cup celery, finely diced
- 1 cup yellow corn
- 2 Tbsp fresh cilantro, minced
- 1/4 cup cheddar cheese, slice
- 1/4 cup taco sauce
- 1 tbsp dry mustard
- 2 tbsp lemon juice
- Prepare chicken breast as you above recipe.
- Add scallions, corn, black beans, and celery on top the chicken.
- In a bowl mix dry mustard, taco sauce, lemon juice and cilantro.
- Add dressing on the mixture chicken, mix together.
- On the Top add cheese cheddar.