Lunch

Charred corn black bean summer salad

Holiday Favorites

Charred corn and black beans in a colorful pepper-herb salad.

25 min Serves 2 Weighed ingredient estimate

holiday foodsHoliday Favoritessummerfourth of julymemorial daylabor dayholiday-dish:saladCrowd FriendlyMake AheadLower sodiumVegetarianHigh fiberHoliday Foods

Full recipe: 8 complete portions; 1 of 8 equal portions of the complete dish per serving
Serving size: 1 of 8 equal portions of the complete dish
Servings per batch: 8

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

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Ingredients

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Preparing: 2 servings

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Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

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Instructions

Nutrition per serving

Estimated nutrition per serving — 1 of 8 equal portions of the complete dish

Calories	219
Total fat	4.15 g
Saturated fat	0.64 gKeep low
Sodium	4 mgLow
Total carbohydrate	39.64 g
Fiber	10 gHigh
Total sugars	5.03 g
Added sugars	Not available
Protein	9.87 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

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Calculation basis & sources

Complete weighed ingredients summed from eight per-100-g USDA records and divided into 8 realistic portions. Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt: 700 g; https://fdc.nal.usda.gov/food-details/168399/nutrients ; Beans, black, mature seeds, cooked, boiled, without salt: 640 g; https://fdc.nal.usda.gov/food-details/173735/nutrients ; Peppers, sweet, red, raw: 240 g; https://fdc.nal.usda.gov/food-details/170108/nutrients ; Onions, raw: 120 g; https://fdc.nal.usda.gov/food-details/170000/nutrients ; Lemon juice, raw: 60 g; https://fdc.nal.usda.gov/food-details/167747/nutrients ; Oil, olive, salad or cooking: 24 g; https://fdc.nal.usda.gov/food-details/171413/nutrients ; Basil, fresh: 16 g; https://fdc.nal.usda.gov/food-details/172232/nutrients. These are ingredient estimates, not laboratory results or USDA-tested recipes. Bone and skin are excluded from specified boneless meat weights; pan juices and fillings are retained. Brand variation, cooking losses and final yield can change finished-food nutrition. No absent nutrient is replaced with zero. Added sugars are not independently verified, and no sugar-qualification claim is made. Uncured fresh pork leg is not cured holiday ham. Exact whole-bird bone/skin yields are not inferred.

Authored formulation calculated from USDA SR Legacy ingredient records

Source data checked 2026-10-26; no professional review documented.

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

All listed sauces, toppings and bread are included in the ingredient estimate; extra accompaniments change nutrition.
Cooked grains and unsalted beans are weighed after cooking; raw meat and produce use the stated edible weights. Preparation times assume cooked ingredients are ready.
For larger gatherings, repeat the specified pan size and meat-piece thickness in separate batches. Do not enlarge a roast or overcrowd a pan and assume the same cooking time. Check every meat portion and stuffing center with a food thermometer.
Portions scale ingredients, not appliance capacity or guaranteed cooking time. Thaw meat fully in the refrigerator before cooking; never leave perishable dishes at room temperature more than 2 hours (1 hour above 90°F / 32°C).

Storage & Meal Prep Tips

Applies to: Fresh assembled salad, after assembling. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After assembling: refrigerate and enjoy within 1 day — dressed greens wilt quickly.

Freezer: Does not freeze well. Fresh greens and raw vegetables lose their crunch when frozen — a texture limit, not a safety one.

To reheat or serve: Serve cold or at room temperature.

Meal prep tip: Prep the components ahead and toss just before serving.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

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