Cottage Cheese, Avocado, and Black Bean Salsa Recipe

Recipesfull introduces to you: Salsa Recipes. (Cottage Cheese, Avocado, and Black Bean Salsa Recipe). This may look and sound sort of bad, but let me tell you, there isn't a tastier, nutritious, salsa-like dip to hold you over while you wait for dinner. Funny enough, this was created as an experiment with leftovers, and now I have over 15 friends making it on a regular basis! This is a great recipe that can be stored in the refrigerator for several days for a quick, anytime snack. (Frozen corn, heated and cooled in the same manner, may be used in place of the corn on the cob.)

Brief

Prep 15 mins

Cook: 15 mins

Total: 30 mins

Servings: 10

Yield: 10 servings

Cottage Cheese, Avocado, and Black Bean Salsa Recipe

Ingredients

1 ear corn

husked and cleaned

1 (15 ounce) can reduced sodium black beans

1 (32 ounce) container 1% fat cottage cheese

1 avocado - peeled

pitted

and diced

2 roma (plum) tomatoes

seeded and diced

2 cups salsa

1 (13.5 ounce) package tortilla chips

if desired

Oven-Roasted Corn and Black Bean Salsa

Appetizer and Snack

Directions

Step 1

Place corn on the cob in a microwave safe dish with 1/4 inch of water. Cover and microwave on medium high for 4 minutes or until tender. Cool under running water and slice kernels from cob. Set aside.

Step 2

Cook the black beans in a small saucepan over medium heat until warm and tender about 10 minutes. Strain and rinse under cold water to remove liquid and excess sodium. Set aside.

Step 3

Place the cottage cheese in a mixing or serving bowl. Peel pit and dice the avocado into bite size pieces and add to the cottage cheese. Cut the tomatoes in half lengthwise remove seeds and dice into bite size pieces. Add to the cottage cheese along with the corn black beans and salsa. Stir until well blended. Cover and refrigerate until ready to serve. Serve with tortilla chips if desired.

Nutritional Information

Cottage Cheese, Avocado, and Black Bean Salsa Recipe

Servings Per Recipe:10

Calories: 333.8

% Daily Value *

Protein: 17g 34%

Carbohydrates: 41.8g 14%

Dietary Fiber: 6.7g 27%

Sugars: 5.5g

Fat: 12.9g 20%

Saturated Fat: 2.1g 11%

Cholesterol: 3.4mg 1%

Vitamin A Iu: 357.9IU 7%

Niacin Equivalents: 3.6mg 28%

Vitamin B6: 0.3mg 19%

Vitamin C: 6.2mg 10%

Folate: 44.7mcg 11%

Calcium: 149.6mg 15%

Iron: 2mg 11%

Magnesium: 78.2mg 28%

Potassium: 585.4mg 16%

Sodium: 907.4mg 36%

Thiamin: 0.1mg 13%

Calories From Fat: 116.5

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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