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