Food and Nutrition


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Fresh Bean and Corn Salsa

This healthy recipe comes from NDSU Extension Service.


  • 1 16-oz. can black beans (reduced-sodium)
  • 2 c. corn (cut from cob or frozen)
  • 2 c. chunky salsa (mild or medium)


Drain and rinse beans. Cut the corn from the cob (or substitute frozen corn.) Combine ingredients and refrigerate until serving. Serve with baked chips or whole-grain crackers. Note: This recipe is not suitable for canning at home.

Makes 12 servings.

Per Serving: about 90 calories, 0 grams (g) of fat, 17 g carbohydrate, 5 g fiber and 230 mg sodium

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