Prep time: 10 minutes

    Recipe makes: 10 servings

    What you need:

    • 1 onion, peeled and finely chopped
    • 4 tablespoons chopped fresh cilantro
    • 1 can low-sodium black beans, drained and rinsed
    • 1 cup frozen corn kernels, defrosted
    • 1-1/2 cups chopped fresh tomatoes
    • Juice of 1/2 lime
    • 1 can (4 ounces) diced chilies (optional)
    • 2 whole-wheat pitas

    Equipment and supplies:

    • Knife and cutting board
    • Measuring cups and spoons
    • Large bowl for mixing

    What to do:

    1. Combine all the ingredients in a bowl and mix well.
    2. Toast the pita.
    3. Serve each ½ cup portion with ¼ of a pita.

    Nutritional analysis (per serving):

    • 10 calories
    • 5g protein
    • 1g fat
    • 1g sat. fat
    • 20g carbohydrate
    • 4g fiber
    • 0mg cholesterol
    • 170mg sodium
    • 2g sugars

    Serves: 10

    Serving size: 1/2 cup salsa and 1/4 pita

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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