xpost: high fiber salad - black beans oranges ....

[Guest guest]

here is a salad that delivers lots of fiber

there is a blurry photo on my website -- link is on the index (home) page

address below

 

 

 

* Exported from MasterCook *

 

Black Bean Salad with Oranges Carrots and Pistachios

 

Recipe By :KP Slimmer Meals 2002 Hanneman

Serving Size : 2 Preparation Time :0:10

Categories : KPSlim2 Small Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 naval orange -- scrubbed

1 cup finely shredded carrots

3 green onions -- trimmed, diced

15 ounces canned black beans -- rinsed

1 teaspoon canned jalapeno chilies

2 tablespoons pistachio nuts, dry-roasted

DRESSING:

2 tablespoons balsamic vinegar

2 tablespoons pineapple vinegar -- cider vinegar

1 teaspoon honey

1/2 teaspoon Western or cajun spice blend

1 teaspoon pesto sauce -- see notes

salt and black pepper

TO SERVE:

2 cups mixed salad greens -- (mesclun)

 

With a zester, remove 2 tablespoons of long strands from the orange. Set

aside. On a plate or cutting board that will collection the juice, peel the

orange with a knife and slice into bite size pieces. Place juice in the

nonmetal bowl. Combine the juice with the vinegars, honey, spice blend and

pesto. Mix well. Adjust salt and pepper. Add the orange zest to the bowl

along with the remaining ingredients, except the lettuce. Mix well. Cover

and chill until serving time (from 30 minutes to 8 hours). Serve the salad

on a bed of lettuce.

 

VARIATION: * The spice blend and vinegar will stain the orange. For a

brighter presentation, reserve a few slices of orange and add decoratively

to the salad when served. * Get another taste treat by adding chopped raw

garlic to the dressing.

 

Source:

" Based on Cuban Spicy Bean Salad in Betty Crocker's New Eat and Lose

Weight Cookbook "

T(Stand):

" 0:30 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 333 Calories; 7g Fat (19.6% calories

from fat); 16g Protein; 53g Carbohydrate; 18g Dietary Fiber; 1mg

Cholesterol; 715mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 2

Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates.

 

NOTES : For the freshest flavor, use a homemade pesto of mixed herbs and a

variety of nuts. Try half cilantro and basil with toasted walnut and

romano, for example. A little delivers a lot of flavor. Warmed corn

tortillas make a great accompaniment. Or share a quesadilla: low-carb

tortillas, corn kernels, canned diced jalapeno chiles, chili powder, and

reduce fat cheese.

 

Nutr. Assoc. : 0 4921 0 0 20103 0 0 2140 2703 0 2614 0 0 0 3242

 

..

=^..^= PatH (Pat Hanneman)

online: http://home.earthlink.net/~kitpath/

Links to Things Mastercook -+- free recipes