Ingredients
1/4 cup onion (chopped)
1 cup canned corn
low-sodium (whole-kernel)
3/4 cup kidney beans (dry
cooked)
3/4 teaspoon chili powder
hot pepper flakes (1/4 teaspoon
optional)
Steps
Wash hands with soap and water.
Drain the canned corn, but reserve the liquid from the can.
Heat 3 tablespoons of liquid from canned corn in saucepan.
Cook onion in liquid until soft, about 2 minutes.
Add corn, kidney beans, chili powder, and hot red pepper flakes to onion mixture.
Cook over low heat for about 10 minutes.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 85 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 22 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 4 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 4 g |
| Vitamin D | 0 mcg |
| Calcium | 14 mg |
| Iron | 1 mg |
| Potassium | 243 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Corn and Bean Medley. Recipe source: USDA Food and Nutrition Service Food Distribution Program on Indian Reservations. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.