Serve the following salad over rice for an evening dinner. For those who want to include meat, just add sliced grilled chicken breast or center cut pork loin. Reserve a portion for a next-day luncheon salad with bread followed by an apple.
Your Choice Bean Salad: 4 servings
(Use pinto, great northern or your choice of beans)
1 can (15.5-oz) pinto beans, drained
1 can (15.5-oz) great northern beans, drained
1 1/2 cups beefsteak tomato, small diced
2 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon sherry wine
1 tablespoon lemon juice
1 tablespoon plus 2 teaspoons white sugar
2 tablespoons whole grain mustard
1 tablespoon fresh chopped cilantro
2 tablespoons fresh chopped parsley
1 tablespoon fresh chopped basil
1/4 cup fine sliced scallions
1 teaspoon jalapeno chile, roasted, cleaned and chopped, or canned variety already chopped
2 teaspoons poblano chile, roasted, cleaned and chopped, or canned variety of your choice chile pepper adding quantities to taste 1 teaspoon fresh chopped garlic
Chile preparation: Roast chiles under broiler or over open flame until lightly blackened. Wrap in cellophane and allow to “sweat” and cool. Remove the blackened parts and seeds without washing (to preserve the oils). Dice or use as directed.
Procedure: In large bowl, combine all ingredients except beans and tomato and mix well. Add beans and tomato, mix, cover and refrigerate. Prepare basmati rice as directed on package; serve bean salad over rice. This salad also lends itself to the addition of other vegetables. For example, add small diced zucchini or summer squash that has been quickly blanched, steamed or sautéed with a cholesterol free non-stick vegetable spray.
Serving size: 1 cup (8 ounces)
Calories per serving: 280
Protein per serving: 13.5 grams
Total Fat per serving: 5.7 grams