Bean Salad with Artichokes adapted from www.cookinglight.com 1 cup chopped plum tomatoes 1/2 cup chopped red bell pepper 1/2 cup chopped red onion 1/4 cup chopped fresh parsley 1 19-ounce can chickpees, drained and rinsed 1 19-ounce can red kidney beans, drained and rinsed 1 14-ounce can quartered artichokes, drained 2 Tbs. fresh lemon juice 1 Tbs. olive oil 1 Tbs. balsamic vinegar 1 1/2 tsp. spicy brown mustard 1 tsp. dried basil 1 tsp. dried oregano 1 tsp. dried thyme 1 garlic clove, minced 1/4 cup crumbled feta cheese Combine the first seven ingredients in a large bowl; set aside. Combine the remaining ingredients (except the feta cheese) in a small bowl, stirring with a whisk. Pour over the bean mixture; cover and chill 1 hour. Sprinkle with feta cheese before serving. Serves 10. PER SERVING (3/4 cup) Calories: 180 Sodium: 440 milligrams Total Fat: 3 grams Cholesterol: 5 milligrams Saturated Fat: 1 gram Carbohydrates: 31 grams Fiber: 7 grams Protein: 9 grams Mexican Black Bean and Citrus Salad Adapted from www.cookinglight.com. 1 Tbs. olive oil 1 cup diced onion 1 cup diced red ball pepper 2 tsp. grated orange rind 1/4 cup fresh orange juice 3 Tbs. fresh lime juice 1 tsp. sugar 1/2 tsp. salt 1/2 tsp. ground cumin 1/4 tsp. Tabasco or other hot sauce 1 1/2 cups orange sections (about 6 oranges), membranes and pith removed 1/4 cup finely chopped fresh cilantro 2 15-ounce cans black beans, drained and rinsed Heat the oil in a nonstick skillet over medium-high heat. Add the onion and pepper and saute 5 minutes or until tender. Combine the orange rind, the orange juice, and the next five ingredients in a small bowl. Combine the onion mixture, orange sections, cilantro, and beans in a large bowl. Add the juice mixture; toss to combine. Serves 6. PER SERVING (3/4 cup) Calories: 230 Sodium: 480 milligrams Total Fat: 3 grams Cholesterol: 0 milligrams Saturated Fat: 0 grams Carbohydrates: 48 grams Fiber: 9 grams Protein: 10 grams
Dump & Stir
These three recipes--by Nutrition Action's Tamara Goldis--take just about no time to prepare. Yet they taste like a million bucks.
Garlicky White Bean Pasta
Combine 2 tablespoons of chopped garlic with a 15-ounce can of drained and rinsed Great Northern beans and a 14-ounce can of diced tomatoes in a non-stick skillet. Cook until bubbling, about 5 minutes. Spoon over 4 or 5 cups of cooked spaghetti or other pasta. Serves 3.
Jazzed Up Refried Dip
Combine a 15-ounce can of refried beans with 1-2 teaspoons of Tabasco or other hot sauce and 1 tablespoon of fresh lime juice in a microwave-safe dish. Microwave on high for 1 minute or until hot. Serve with trans-free tortilla chips. Serves 6.
Couldn't-Be-Simpler Chickpea Salad
Combine a 19-ounce can of drained and rinsed chickpeas with 2 chopped tomatoes, 1 peeled and chopped cucumber, and half a thinly sliced red onion. Add 1 tablespoon of olive oil, 2 tablespoons of fresh lemon juice, and 1/4 teaspoon of salt and toss to combine. Serves 4.
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|Title Annotation:||Healthy Cook|
|Publication:||Nutrition Action Healthletter|
|Date:||Sep 1, 2004|
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