Alfresco Bean Salad Recipe
If you're bored with the usual greens, try this super healthy version of classic three bean salad. It's terrific as a side dish, but sometimes, I fill my plate and make it a meal. —Cristina Vives, Palm Beach Gardens, Florida
This recipe is:
Contest Winning
Quick
Diabetic Friendly
Prep/Total Time: 25 min.
Yield: 12 Servings
Ingredients
1/4 cup lime juice
4-1/2 teaspoons olive oil
1/2 teaspoon chili powder
Dash salt and pepper
1 can (16 ounces) red beans, rinsed and drained
1 can (15-1/4 ounces) whole kernel corn, drained
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
2 medium tomatoes, seeded and chopped
1 cup coarsely chopped fresh cilantro
1 small yellow onion, chopped
1 small red onion, chopped
1 jalapeno pepper, seeded and chopped
Directions
In a large bowl, whisk the lime juice, oil, chili powder, salt and pepper. Add the remaining ingredients and toss to coat. Chill until serving. Yield: 12 servings.
Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
Nutritional Facts 2/3 cup equals 146 calories, 3 g fat (trace saturated fat), 0 cholesterol, 360 mg sodium, 23 g carbohydrate, 6 g fiber, 6 g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat.
Originally published as Alfresco Bean Salad in Country Woman April/May 2009, p32
Tip
Seeding Tomatoes
Summer is the perfect time of year to enjoy fresh juicy tomatoes in all types of recipes. It's usually not necessary to remove the seeds from tomatoes before using. But for some recipes, seeding the tomatoes can improve the dish's appearance or eliminate excess moisture. For example, it's not important to seed tomatoes when preparing a tossed salad. But it's nice to remove the seeds when making creamy tomato soup to ensure a smooth texture. And using seeded tomatoes when assembling a casserole can prevent it from becoming watery. To remove the seeds from a tomato, cut it in half horizontally and remove the stem. Holding a tomato half over a bowl or sink, scrape out seeds with a small spoon or squeeze the tomato to force out the seeds. Then slice or dice as directed in the recipe.
Beth Layman :)
GH:Anna,Robert & Robin Scorpio(Drake) Fan Forever
My Scorpio-Devane-Drake Clan
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