BLACK BEAN-MANGO SALAD
This fresh mango salad is a lively side dish for chicken or fish. Simple to put together and pack for a picnic, it's a yummy way to slip more fruit and veggies into meals.-Donna Hollon, Port Orchard, Washington
Provided by Taste of Home
Categories Lunch Side Dishes
Time 25m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- In a small bowl, combine all ingredients. Refrigerate until serving.
Nutrition Facts : Calories 127 calories, Fat 0 fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 159mg sodium, Carbohydrate 29g carbohydrate (17g sugars, Fiber 5g fiber), Protein 4g protein. Diabetic Exchanges
CHILLED BLACK BEAN PURéE WITH BASMATI AND MANGO
Provided by Kay Rentschler
Categories quick, soups and stews, appetizer
Time 20m
Yield 6 servings
Number Of Ingredients 17
Steps:
- Soak black beans in cold water for 2 hours. Drain. Combine beans, water, herbs, vegetables, chili and sugar in 1 1/2-gallon stock pot, cover, and bring to simmer over medium heat. Reduce heat to low, and cook, covered, stirring occasionally, until beans are tender, 45 minutes to an hour.
- Remove carrot, celery, onion and bay leaf from soup with tongs. Ladle half the soup into blender and purée until smooth. Transfer to a bowl (not plastic). Purée remaining soup and transfer to bowl. Stir in 1 1/2 teaspoons salt. Cover, and refrigerate, or stir over ice water bath at room temperature until very cold (about 5 hours in refrigerator, about 1 hour over ice).
- Bring 3 cups salted water to a boil over high heat in medium saucepan. Stir in rice, lower heat, cover, and simmer, stirring occasionally, until rice is tender, about 30 minutes. Drain rice, rinse with cold water, shake dry, transfer to bowl, cover, and refrigerate until ready to use.
- To serve, taste soup and adjust seasoning. Stir scallion and cilantro into rice. Season lightly with salt and pepper. Peel, and dice mango or avocado, toss with lime juice and salt. Spoon 1/4 cup seasoned rice into center of 6 chilled soup plates. Ladle soup over it. Top with mango or avocado.
Nutrition Facts : @context http, Calories 257, UnsaturatedFat 4 grams, Carbohydrate 43 grams, Fat 6 grams, Fiber 9 grams, Protein 10 grams, SaturatedFat 1 gram, Sodium 764 milligrams, Sugar 3 grams
BLACK BEAN PUREE WITH CILANTRO
Steps:
- Simmer the beans in water to cover with the onion, celery, carrot, tomatoes, garlic, chili, cumin and pepper for one hour. Season to taste with salt. Add more water if necessary and cook until tender.
- Puree the beans in two batches with their liquid in a food processor, adding enough of the chicken stock to make a smooth puree. Correct seasoning. Before serving, sprinkle the puree with cilantro.
Nutrition Facts : @context http, Calories 51, UnsaturatedFat 0 grams, Carbohydrate 10 grams, Fat 1 gram, Fiber 3 grams, Protein 3 grams, SaturatedFat 0 grams, Sodium 369 milligrams, Sugar 5 grams
CHICKEN BREASTS WITH CORNMEAL-CORIANDER CRUST AND BLACK BEAN-MANGO SALSA
Steps:
- Place first 8 ingredients in large bowl. Toss to combine. Season salsa with salt and pepper. Cover; let stand 1 hour.
- Preheat oven to 250°F. Mix cornmeal and coriander in shallow bowl. Sprinkle chicken with salt and pepper. Generously spray large nonstick skillet with nonstick spray. Place skillet over medium-high heat. Coat 1 side of each chicken breast with cornmeal mixture. Place 4 chicken breasts, cornmeal side down, in skillet; cook until golden on bottom, about 5 minutes. Reduce heat to medium-low. Turn chicken over. Cook chicken until cooked through, about 5 minutes longer. Transfer chicken to baking sheet. Keep warm in oven. Wipe out skillet, then spray with more nonstick spray. Repeat with remaining 4 chicken breasts.
- Cut chicken breasts diagonally into 1/2-inch-thick slices. Transfer to plates. Spoon salsa atop chicken and serve.
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