Makes 4 Servings; Serving size about 1 cup

Ingredients

• One 15-ounce can reduced-sodium black beans, undrained
• 1 ½ cups frozen corn kernels
• ¾ cup salsa
• ½ cup water
• ½ cup finely diced red bell pepper
• 2 tablespoons fresh lime juice (juice of 1 lime)
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• ¼ cup shredded reduced-fat Cheddar cheese
• ¼ cup reduced-fat sour cream, optional

Directions

1. In a medium saucepan, combine the beans, corn, salsa, water, bell pepper, lime juice, chili powder, and cumin. Cover and bring to a boil. Reduce the heat and simmer, uncovered, 10 minutes.
2. Serve in individual bowls and top with the cheese and sour cream as desired.

Nutrition: 180 calories, 1.5g fat (1g saturated), 380mg sodium, 33g carbohydrate, 7g fiber, 10g protein, 60% vitamin C, 15% calcium, 15% iron

Credits

Recipe Created by Liz Weiss, MS, RD, co-author, No Whine with Dinner: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms