As is our tradition, we have a new winner for the BMS 430 Training Table Potluck. Lauren Pavel, an MSU swimmer and dietetics major, created the winning recipe. Students voted her “Black Bean and Feta Salsa” their favorite dish, which would be good for an athlete, as it is high in fiber and protein, with a good balance of carbohydrates too.
Black Bean and Feta Salsa
This is a great post workout snack for any athlete. It is very quick and easy to make with an athlete’s busy schedule. With the black beans providing high protein and fiber as well as the corn, onions, and chips providing carbohydrates for energy.
1/3 cup sugar
1/3 cup olive oil
1/3 cup apple cider vinegar
1 can shoe peg corn, drained
1 can black beans, drained and rinsed
1 bunch green onions, sliced including green part
1-3 tablespoons of chopped cilantro (optional)
1 package of crumbled feta cheese
Pepper and salt to taste
Bag of tortilla chips
Chop green onions and cilantro. Drain and rinse both black beans and shoe peg corn. Mix the first three ingredients to dissolve sugar. Mix all remaining ingredients except feta in bowl. Add oil, vinegar, and sugar mixture. Salt and pepper to taste. Right before serving, add feta. Store in refrigerator. Serve with tortilla chips.
Per serving: 193 calories, 3 g fat, 31 g carbohydrate, 7 g fiber, 9 g protein