1 can (15.5 ounces) black beans (drained and rinsed)
1 cup frozen corn
1 tablespoon chili powder
2 cups cooked chicken, diced
1 cup prepared instant brown rice (1/2 cup uncooked)
1/2 cup 2% reduced fat cheddar cheese, shredded
Mix the tomatoes, black beans, corn, chili powder, and chicken in a large skillet. Cook over medium heat until heated through.
Add the cooked rice and stir thoroughly. Top with shredded cheddar cheese.
Nutrition information per serving: 330 calories, 7g total fat, 3g saturated fat, 0g trans fat, 680mg sodium, 38g total carbohydrates, 8g fiber, 4g sugar, 29g protein. This recipe is courtesy of ISU Extension and Outreach’s SpendSmart. EatSmart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu
Scrub potatoes and prick with fork. Bake for 1 hour or until cooked through.
Stir together beans, salsa, and corn in a saucepan about 10 minutes before the potatoes are done. Heat over medium heat until simmering.
Remove potatoes from oven. Cut in half lengthwise on plates. Spoon bean mixture over the top of each potato.
Sprinkle 1/4 cup cheese over each potato.
Nutrition information per serving:
380 calories, 10g total fat, 6g saturated fat, 0g trans fat, 30mg cholesterol, 730mg sodium, 59g total carbohydrate, 11g fiber, 5g sugar, 17g protein
This information is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.
NOTE: If using frozen corn, skip to third instruction below.
Spray grill grates with nonstick cooking spray or brush them with oil. Heat grill to 400°–450°F.
Place corn on the grill and cook 15–20 minutes, turning every 5 minutes until evenly grilled and kernels are tender. Remove corn from the grill and set aside to rest until cool enough to handle. Using a serrated knife, cut corn kernels off cob and place in a large bowl.
While corn is cooking, whisk together yogurt, garlic, lime juice, and chili powder.
Add scallions, jalapeño pepper, cilantro, and cheese to corn. Toss with yogurt sauce and season with more chili powder if desired.
Nutrient information per serving: 78 calories, 3g total fat, 1g saturated fat, 0g trans fat, 9mg cholesterol, 119mg sodium, 11g total carbohydrate, 1g dietary fiber, 3g sugar, 4g protein