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© 2008, Kansas State University 

 Ingredients:

  • 1/2 cup corn, fresh cooked or frozen
  • 1 can (15 ounce) black beans, drained and rinsed
  • 1 cup fresh tomatoes, diced
  • 1/2 cup onion, diced
  • 1/2 cup green pepper, diced
  • 2 tablespoons lime juice
  • 2 cloves garlic, finely chopped
  • 1/2 cup picante sauce

Directions: Remember to Wash Your Hands!

1. Combine all ingredients in a large bowl. Chill until serving time.
2. Drain before serving.
3. Serve with lowfat baked tortilla chips or fresh vegetables.


Helpful Hints:

This salsa uses fresh vegetables that are available year-round. But garden-fresh vegetables add flavor and beautiful color, and kids and grown-ups alike can't resist how good it tastes. If you have a hand-held chopper, it is an easy task for kids to help with this recipe.

Garlic is often called for in recipes, and is easy to chop. Garlic is grown as bulbs or heads, which are made up of many sections called cloves. When a recipe calls for a clove of garlic, be sure that just one section is used ' not the whole bulb. Another great kitchen time-saver is pre-chopped garlic. You'll find it in the produce section of the grocery store, and ½ teaspoon = 1 clove.


Safety Tip:

If corn on the cob is used in this recipe, adult supervision is a good idea. Help kids that are old enough to safely use a knife to see how deep to cut as the corn is removed from the cob.





Kids' Tool Kit 

  • mixing bowl
  • strainer
  • measuring cups
  • measuring spoons
  • knife
  • cutting board
  • spoon

It's a good idea to gather all your tools and ingredients before you start a recipe!

Chef's Choice

These will taste great with this recipe

  • Farmer's Market Salsa
  • baked chips
  • veggie sticks
  • milk

Nutrition Facts

Serving Size 1/2 cup (125g)
Servings per Container 8

Amount Per Serving
Calories 70   Calories from Fat 5

% Daily Value*

Total Fat 0.50 g

1 %

-  Saturated Fat 0 g

0 %

Cholesterol 0 mg

0 %

Sodium 230 mg

0 %

Total Carbohydrate 13 g

4 %

-  Dietary Fiber 4 g

15 %

-  Sugars 2 g

 

Protein 4 g

 

Vitamin A 4 %

Vitamin C 30 %

Calcium 2 %

Iron 8 %

*Percent Daily Values are based on a 2,000 calorie diet.  Your daily values may be higher of lower depending on your calorie needs:

Calories - 

2,000

2,500

Total Fat

<

65g

80g

Saturated Fat

<

20g

25g

Cholesterol

<

300mg

300mg

Sodium

<

2,400mg

2,400mg

Total Carbohydrate

 

300g

375g

Dietary Fiber

 

25g

30g

Calories per gram:
Fat 9 - Carbohydrate 4 - Protein 4

      


Information provided by K-State Research & Extension Family Nutrition Program
and funded by Kansas Department for Children and Families
and USDA. Food and Nutrition Services