SERVING SIZE: 1 cup
SERVINGS: 7
PREPARATION TIME: 5 minutes
COOKING TIME: 5-10 minutes
EQUIPMENT NEEDED:
Large pot
Can opener
Stirring spoon
Stove, microwave or hot plate
INGREDIENTS:
| 1 | 15 ounce can corn, rinsed and drained |
| 1 | 15 ounce can diced tomatoes, low sodium |
| 1 | 15 ounce can beans, low sodium rinsed and drained (black, pinto, or kidney) |
| 1 | packet or 3 Tablespoons taco seasoning |
| 2 | cans water |
Optional
Cooked brown rice
Fresh chopped vegetables
Cooked ground beef or chicken
DIRECTIONS:
- Add corn, tomatoes and beans to a large pot.
- Pour 2 cans of water into the large pot.
- Add the packet of taco seasoning mix.
- Add any optional mix-ins if desired.
- Stir.
- Enjoy cold or heat in a microwave, on a stove or hot plate.
Download the Complete Recipe (PDF)
NUTRITIONAL FACTS:
| AMOUNT PER SERVING: | |
| Calories | 110 |
| Total fat | 1 g |
| Saturated fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 430 mg |
| Total Carbohydrates | 22 g |
| Fiber | 6 g |
| Sugar | 3 g |
| Includes 0g of Added sugars | |
| Protein | 5 g |
| Phosphorus | 96 mg |
| Potassium | 391 mg |
Recipe submitted by Mount Mary University Dietetics Department
