Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

Gluten Free
Dairy Free
Health score
38%
Smoked Turkey, Black Bean, Bell Pepper and Corn Salad
45 min.
4
306kcal

Suggestions

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Ingredients

  • cups arugula 
  • cup bell pepper diced (any colors)
  • 15.5 ounces black beans rinsed drained canned
  • cup cherry tomatoes halved
  • 1.5 cups ears corn fresh
  • 0.5 cup mint leaves fresh chopped for garnish (plus leaves )
  • tablespoon garlic finely chopped
  • tablespoon juice of lemon fresh
  • tablespoon olive oil 
  • 0.5 cup onion red finely chopped
  • tablespoon sherry vinegar (or balsamic)
  • 0.5 cup sacremento tomato juice 
  • 0.8 pound turkey breast smoked diced cooked

Equipment

  • bowl
  • whisk

Directions

  1. Combine turkey, beans, corn, tomatoes, bell peppers and onion in a bowl.
  2. Whisk all dressing ingredients in another bowl. Season with salt and pepper.
  3. Add dressing to turkey mixture and toss to combine. Divide arugula among 4 plates and top with turkey salad.
  4. Self

Nutrition Facts

Calories306kcal
Protein35.49%
Fat17.65%
Carbs46.86%

Properties

Glycemic Index
38.08
Glycemic Load
1.53
Inflammation Score
-9
Nutrition Score
28.489565323228%

Flavonoids

Eriodictyol
2.11mg
Hesperetin
1.66mg
Naringenin
0.1mg
Apigenin
0.31mg
Luteolin
0.95mg
Isorhamnetin
1.65mg
Kaempferol
5.4mg
Myricetin
0.06mg
Quercetin
6.02mg

Nutrients percent of daily need

Calories:306.15kcal
15.31%
Fat:6.33g
9.74%
Saturated Fat:1.06g
6.61%
Carbohydrates:37.83g
12.61%
Net Carbohydrates:26.9g
9.78%
Sugar:8.38g
9.32%
Cholesterol:45.93mg
15.31%
Sodium:621.2mg
27.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.65g
57.3%
Vitamin C:77.46mg
93.89%
Vitamin B3:11.04mg
55.18%
Vitamin B6:1.01mg
50.61%
Vitamin A:2204.15IU
44.08%
Fiber:10.93g
43.71%
Phosphorus:415mg
41.5%
Folate:150.18µg
37.54%
Manganese:0.63mg
31.44%
Selenium:21.81µg
31.16%
Potassium:1054.14mg
30.12%
Magnesium:105.64mg
26.41%
Vitamin B1:0.34mg
22.68%
Iron:4mg
22.2%
Vitamin B2:0.37mg
21.82%
Vitamin K:22.3µg
21.24%
Copper:0.38mg
19.13%
Vitamin B5:1.62mg
16.24%
Zinc:2.33mg
15.57%
Calcium:107.78mg
10.78%
Vitamin E:1.57mg
10.46%
Vitamin B12:0.54µg
8.93%
Source:Epicurious