Confetti Salsa Salad

Here’s delicious no-oven recipe that kids love to make— and eat!  It’s rich in fiber and provides calcium too, which is important for growing bones

Prep Time: 15-20 minutes   

WHAT YOU NEED:

1 can (15 oz.) black beans, drained and rinsed

1 can (15 oz.) can whole kernel corn, drained and rinsed

1 medium cucumber, washed and diced

1 bunch green onions (scallions), washed and finely chopped

4 oz. natural cheddar cheese, cut into small cubes the size of peas

1 lime (for 2 Tbsp. lime juice)

½ cup salsa

Extra add-ins: Fresh cilantro, cherry tomato halves, avocado, ground cumin (optional and to taste)

MAKING IT:

In a colander or strainer, drain and rinse beans and corn.  Place in large bowl.  Wash cucumber, green onions and lime under cold water and pat dry with clean towel.

Cut up cucumber and green onions; place in bowl. Cut cheese into small cubes the size of peas and place in the bowl.  Add lime juice and salsa to bowl and stir until well blended. Makes 6 servings.

NUTRITION:

Nutrition Information per serving (1/6 recipe, about 1 cup): 220 Calories; 8g Total Fat; (4g Sat Fat; 0g Trans Fat); 20mg Cholesterol; 590mg Sodium; 27g Total Carb; 9g Fiber; 3g Sugars (includes 0g Added Sugars); 12g Protein; 10% DV Calcium;10% DV Iron.

TIPS:

Be sure to cut cheese into very small cubes (pea size) or into match-stick shapes to reduce risk of choking for young children, especially those 3 and under. 2% milk cheese is a great swap in for full fat cheese.

Easy Substitutions:

• Black beans: use kidney beans, navy beans, chick peas or any other canned bean

• Canned corn: use  frozen corn (cooked) or 2 ears fresh corn (cooked and cut off the ear)

• Cucumber: use red or green bell pepper

• Cheddar cheese: use another natural cheese like Monterey jack or Colby

• Green onion: use ½ red or white onion