Taco Salad with Shrimp & Black Beans

4 servings


  • 1/2 cup bottled salsa-style salad dressing
  • 1/2 teaspoon ground cumin
  • 3 tablespoons fresh cilantro, chopped
  • 1 1/2 cups tomato (2 medium-size), chopped
  • 1 sweet yellow or green pepper, cored, seeded and cut into large dice
  • 1 (16-ounce) can black beans, rinsed and drained
  • 1 pound cooked shrimp, shelled and deveined
  • 4 cups iceberg lettuce, sliced
  • 4 cups tortilla chips
  • Sour cream, for garnish (optional)

Stir together dressing, cumin and cilantro in a large bowl. Stir in the tomato, pepper, beans and shrimp. (The mixture can be made 3 hours ahead up to this point and then covered and refrigerated.)

Arrange the shredded lettuce in a shallow serving platter. Arrange 3 cups of the tortilla chips around the outside of the platter. Crush the remaining 1 cup chips; stir into shrimp mixture. Spoon the shrimp mixture over the lettuce. Garnish with sour cream if you wish.


Amount Per Serving

Cals: 380 From Fat: na

Total Fat: 11g

Cholesterol: 174mg

Sodium: 923mg

Total Carb: 44g

Dietary Fiber: na

Sugars: na

Protein: 36g

Spicy Grilled Tofu and Green Bean Salad

Serves 4


  • 15 ounces extra-firm tofu
  • 5 tablespoons low-sodium soy sauce
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons mirin, rice wine, or sake
  • 1 teaspoon rice vinegar
  • 1 teaspoon chili paste with garlic
  • 2 cloves garlic, minced
  • 2 cups arugula
  • 1 pound green beans, trimmed
  • 1 onion, halved and cut into slivers

Preparation: Prepare medium-hot charcoal fire, or preheat gas grill (or broiler).
Wrap tofu in paper towels, and squeeze gently to remove excess water. Pat dry. Slice into 3 pieces horizontally; cut each piece in half. Set aside.
Mix together soy sauce, sesame oil, mirin, vinegar, chili paste and garlic in 9 x 13-inch glass baking dish. Add tofu, turn over to coat and let sit 15 minutes.
Spray tofu with cooking spray on all sides, and grill until browned and crusty, 3 to 4 minutes per side. Arrange arugula on large serving platter, then arrange grilled tofu on top of arugula.
Meanwhile, add green beans and onion to remaining vinaigrette and toss to coat. Grill beans and onion on perforated rack stirring frequently until beans are tender and brow, 8 to 10 minutes. Arrange beans and onion on top of tofu. Pour remaining vinaigrette on salad.

Southwestern Chopped Salad

Serves 6


  • 1 cup frozen corn kernels, cooked and cooled
  • 1 avocado, diced
  • 1 pint grape tomatoes
  • 1 red bell pepper, diced
  • 1 jalapeno chile, minced
  • 1 (15-ounce) can pinto beans, drained and rinsed
  • 4 hard-boiled eggs, chopped
  • 1 cup crumbled, lime-flavored tortilla chips
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lime juice
  • 1 teaspoon chili powder, or to taste
  • 1 tablespoon sugar, or to taste
  • Salt and freshly-ground black pepper to taste

Combine corn, avocado, tomatoes, bell pepper, jalapeno, beans, eggs and tortilla chips in large salad bowl.
Stir together oil, lime juice, chili powder, sugar, salt and pepper until combined. Pour over salad mixture, and toss to combine. Serve.

Southwest Orzo and Bean Salad

Excellent as a salad or served with chips!

Serves 4


  • 2/3 cup dried orzo pasta
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 1/2 cups corn kernels; fresh-cut, thawed frozen, or drained canned
  • 1 firm ripe tomato (1/2 pound), rinsed, cored, and chopped
  • 1/3 cup fresh cilantro, chopped
  • 1/4 cup green onions or chives, thinly sliced
  • 1 teaspoon grated lime peel
  • 1/3 cup plus 1 tablespoon lime juice
  • About 1/2 teaspoon pepper
  • Salt
  • 1 ripe avocado (10 ounces), peeled and pitted
  • 1/4 cup nonfat sour cream
  • Corn tortilla chips (optional)

Preparation: In a 3- to 4-quart pan over high heat, bring 1 1/2 to 2 quarts water to a boil. Add pasta and cook until barely tender to bite, 9 to 11 minutes. Drain and rinse with cold water.

In a large bowl, mix pasta, beans, corn, tomato, cilantro, onions, lime peel, 1/3 cup lime juice, 1/2 teaspoon pepper, and salt to taste.

In a small bowl, mash avocado with 1 tablespoon lime juice and sour cream. Add salt and pepper to taste. Equally mound pasta salad on dinner plates. Top with dollops of the avocado mixture.

Notes: Can be served with chips for a nice appetizer as well.


Amount Per Serving

Cals: 335 From Fat: 27

Total Fat: 9.9g

Cholesterol: 1.5mg

Sodium: 210mg

Total Carb: 54g

Dietary Fiber: 7.4g

Sugars: na

Protein: 12g

Shrimp Salad with Peppers and Black Beans

Serves 4


  • 1 cup water
  • 2 teaspoons liquid crab boil
  • 40 large shrimp, peeled and deveined (about 1 1/2 pounds)
  • 1/4 cup fresh cilantro, chopped
  • 3 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1 banana pepper, seeded and thinly sliced
  • 1 (15-ounce) can black beans, rinsed and drained
  • 12 (1/4-inch thick) slices tomato (about 2 large tomatoes)
  • 1 peeled avocado, cut into 16 wedges

Preparation: Bring water and crab boil to a boil in a large skillet. Add shrimp; cook 3 minutes or until done. Drain and rinse under cold water. Chill.

Combine shrimp, cilantro, lemon juice, salt, banana pepper, and beans in a large bowl. Arrange 3 tomato slices and 4 avocado wedges on each of 4 plates; top each serving with 1 cup shrimp salad.


Amount Per Serving

Cals: 333 From Fat: 33%

Total Fat: 12.2g

Cholesterol: 259mg

Sodium: 720mg

Total Carb: 16.8g

Dietary Fiber: 7.1g

Sugars: na

Protein: 39.3g

Savory Summer Green Bean Salad

Yields 8 servings


  • 1 1/4 cups fresh shelled peas (such as black-eyed, lima, or scarlett runner; about 3 pounds unshelled)
  • 3/4 pound green beans, trimmed and cut in half crosswise
  • 3/4 pound wax beans, trimmed and cut in half crosswise
  • 1/4 cup minced shallots
  • 3 tablespoons chopped fresh chives
  • 1 1/2 tablespoons chopped fresh or 1 teaspoon dried savory
  • 3 tablespoons white wine vinegar
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons chopped fresh thyme
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 garlic clove, minced

Preparation: Cook peas in boiling water 15 minutes. Add beans; cook 5 minutes or until crisp-tender. Drain and rinse with cold water. Drain; place bean mixture in a large bowl.

Combine shallots and remaining ingredients. Pour over bean mixture; toss well. Serve at room temperature or chilled.

Serv. Size: Serving size: about 1 cup.

Amount Per Serving

Cals: 118 From Fat: 31%

Total Fat: 4g

Cholesterol: 0mg

Sodium: 226mg

Total Carb: 16.8g

Dietary Fiber: 6.5g

Sugars: na

Protein: 5.2g

Santa Fe Cobb Salad

This Cobb Salad gets a Mexican twist with the addition of black beans, green pepper and jicama.

Serves 6


  • 6 cups bite-sized pieces mixed greens
  • 1 medium tomato, diced
  • 1/4 cup red onions, diced
  • 1 cup jicama, peeled and diced
  • 1 cup green bell pepper, seeded and diced
  • 2 ears sweet corn, kernels cut from cob
  • 1/4 cup avocado, diced
  • 1/4 cup canned black beans, rinsed and drained
  • 1/4 cup low-fat Monterey Jack cheese, shredded
  • 1 cup baked tortilla chips, lightly crumbled

Lime Cilantro Vinaigrette Dressing:

  • 3/4 cup tomato juice
  • 1 jalapeno pepper, seeded
  • Juice of 1 lime
  • 10 sprigs cilantro
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon ground oregano
  • 1 teaspoon salt
  • 1/3 cup extra-virgin olive oil, optional

Preparation: Place mixed greens on a large platter. Arrange diced vegetables, beans and grated cheese in parallel rows across the top of the salad greens. Scatter tortilla chips over the vegetables

Combine all ingredients in a blender or food processor fitted with a metal blade. Process or blend to combine. At the table pour dressing over top; toss and serve.

Notes: Eight ounces cooked chicken, shrimp or diced firm tofu may also be added.


Amount Per Serving

Cals: 144 From Fat: 25%

Total Fat: 4g

Cholesterol: 3 mg

Sodium: 571 mg

Total Carb: 24g

Dietary Fiber: na

Sugars: na

Protein: 6g

Salmon and White Bean Pasta Salad

Serves 4


  • 1 1/2 cups uncooked farfalle (about 4-ounces bow tie pasta)
  • 2/3 cup canned Great Northern, navy, or other white beans (rinsed and drained)
  • Cooking Spray
  • 1 4-ounce salmon fillet, skinned
  • 2 teaspoons olive oil
  • 1 cup red onion, finely chopped
  • 4 ounces baby spinach (about 6 cups)
  • 1/4 cup fresh dill, chopped
  • 4 teaspoons whole-grain Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation: Cook pasta in boiling water 5 minutes. Drain and rinse with cold water, drain again, add to large bowl with beans.

Heat a nonstick skillet coated with cooking spray over medium-high heat. Add salmon, cook 7 minutes or until fish flakes easily when tested with a fork, turning once. Coarsely chop salmon. Add to pasta mixture, toss gently to combine.

Heat oil in pan over medium-high heat. Add onion, saute 4 minutes or until tender. Add spinach, cook 2 minutes or just until wilted, stirring frequently. Add spinach mixture and dill to pasta mixture; toss gently to combine. Add mustard, salt, and pepper; toss gently to coat.

Serv. Size: 1 cup

Amount Per Serving

Cals: 262 From Fat: 27

Total Fat: 8g

Cholesterol: 14mg

Sodium: 418mg

Total Carb: 31.5g

Dietary Fiber: 4.8g

Sugars: na

Protein: 17.1g

Portable Bean Salad Sandwiches

Serves 12


  • 1 dozen (6-inch) French rolls
  • 1/4 cup olive oil
  • 3 tablespoons balsamic vinegar
  • 1 teaspoon dried oregano
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon garlic salt
  • 2 (15-ounce) can kidney beans, rinsed and drained
  • 12 ounces mozzarella cheese, cubed
  • 4 ounces artichoke hearts, drained and chopped
  • 4 ounces dry salami, cubed
  • 4 ounces pepperoni, thinly sliced
  • 1/4 cup roasted red peppers, diced
  • 1/4 cup roasted yellow peppers, diced
  • 1/4 cup sun-dried tomatoes in oil, drained and chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons pitted black olives, chopped
  • 2 tablespoons pitted green olives, chopped

Slice top quarter of bun lengthwise. Remove center of bun leaving 1-inch thick shell; set aside. Cube bread removed from center of buns. Cover tightly. In a small bow whisk dressing ingredients.
Mix all salad ingredients well. Add cubed bread. Chill.
Assemble to order, portioning 6 ounces of bean salad into each bread shell and closing with top of roll.

Notes: Ideal for picnics

White Velvet Soup

A delicious, rich-tasting soup.

6 servings


  • 4 cups (1/4-inch) celery root, peeled and diced (about 1 1/4 pounds)
  • 2 (15-ounce) cans Great Northern, Navy or Cannelloni beans, rinsed & drained
  • 3 cups fat-free, less-sodium chicken broth
  • 2 cups water
  • 2 tablespoons fresh thyme leaves
  • 4 large garlic cloves, chopped
  • 1/3 cup white wine
  • 3/4 teaspoon salt
  • 1/2 cup 2% reduced-fat milk
  • 1 tablespoon extra virgin olive oil
  • 3 tablespoons green onions, thinly sliced

Combine first 6 ingredients in a large stockpot, bring to a boil. Partially cover, reduce heat, and simmer 30 minutes or until vegetables are tender. Place half of bean mixture in a blender, process until smooth. Repeat with remaining bean mixture. Return pureed bean mixture to pan, stir in wine and salt. Cook over medium heat for 3 minutes or until thoroughly heated. Remove soup from heat, and stir in milk.

Divide soup evenly among 6 bowls, drizzle oil evenly over soup. Sprinkle with onions.


Serv. Size: 1 1/3 cups

Amount Per Serving

Cals: 161 From Fat: 17

Total Fat: 3.1g

Cholesterol: 2mg

Sodium: 625mg

Total Carb: 28.5g

Dietary Fiber: 4.4g

Sugars: na

Protein: 6.4g