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  • Prep Time:

  • Cook Time:

  • Serving Size:

  • Serves: 4 servings

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

USDA Food and Nutrition Service
Food Distribution Program on Indian Reservations

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.