Category: Salads

Hands-on time: 30 min.
Total time: 30 min.

4 servings

Ingredients:

• 20 asparagus spears
• 1 tablespoon capers, drained
• 1 tablespoon chopped fresh flat-leaf parsley
• 2 tablespoons white wine vinegar
• 2 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon butter, melted
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup cherry tomatoes, quartered
• 1 (15-ounce) can organic white beans, rinsed and drained
• 4 cups torn butter lettuce (about 1 head)
• 2 (5-ounce) cans solid white tuna packed in olive oil, drained and broken into chunks

Preparation:

1. Snap off tough ends of asparagus spears. Steam asparagus, covered, for 3 minutes. Drain and rinse with cold water; drain.
2. Combine capers and the next 7 ingredients (through pepper) in a small bowl, stirring well with a whisk.
3. Place 1/4 cup juice mixture, cherry tomatoes, and beans in a small bowl; toss gently to combine.
4. Place 1 cup lettuce on each of 4 plates, and top each serving with 5 asparagus spears. Spoon about 1/2 cup white bean mixture over each serving, and divide tuna evenly among servings. Drizzle each salad with about 1 tablespoon remaining juice mixture.

NUTRITION FACTS

Amount Per Serving

Cals: 270 From Fat: na

Total Fat: 14.6g

Cholesterol: 24mg

Sodium: 467mg

Total Carb: 16g

Dietary Fiber: 5.6g

Sugars: na

Protein: 20.2g

Yields 4 servings

Ingredients:
Vinaigrette:

• 2 tablespoons minced shallots
• 1 tablespoon white balsamic vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon extravirgin olive oil
• 1 teaspoon honey
• 1/4 teaspoon sea salt
• 1/8 teaspoon freshly ground black pepper
• 1 garlic clove, minced
• 1/4 cup vegetable broth
• 1/2 teaspoon cornstarch
• 1 tablespoon minced
• fresh parsley

Salad:

• 1/3 cup chopped red onion
• 1 (16-ounce) can cannellini beans or other white beans, drained
• 1 (6-ounce) can albacore tuna in water, drained and flaked
• 4 cups fresh baby spinach (about 4 ounces)
• 2 medium yellow tomatoes, halved and sliced
• 2 1/2 cups thinly sliced Belgian endive (about 1/2 pound)
• 1/4 cup spicy radish sprouts

Preparation:
To prepare vinaigrette, combine first 8 ingredients in a small saucepan. Combine broth and cornstarch mixture in a small bowl, stirring with a whisk. Add cornstarch mixture to pan. Bring to a boil over medium-high heat, and cook 1 minute, stirring constantly. Remove from heat and stir in parsley. Cool to room temperature.
To prepare salad, combine vinaigrette, onion, beans, and tuna in a large bowl, tossing gently to combine. Cover and chill 1 hour. Arrange 1 cup spinach and 1/4 of tomatoes on each of 4 plates, and top with about 2/3 cup endive. Arrange about 1/2 cup tuna mixture and 1 tablespoon sprouts on each serving.

Serves 4

Ingredients:

• 5 cups (1-inch)green beans, cut in 1-inch pieces
• 1 cup finely chopped tomato
• 1 tablespoon chopped fresh dill
• 1 (15-ounce) can navy beans, rinsed and drained
• 1/2 cup feta cheese, crumbled

Dressing:

• 1 tablespoon fresh lemon juice
• 1 tablespoon balsamic vinegar
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon sugar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 garlic clove, minced

Preparation:
In a small bowl, whisk dressing ingredients together. Place green beans into a large saucepan of boiling water; cook 5 minutes. Drain and plunge beans into iced water; drain.
Place beans in a large bowl with tomato, dill, and navy beans; toss to combine. Drizzle with dressing; toss gently to coat. Sprinkle with cheese.
Cover and chill at least 1 hour.

A superfast salad that’s sure to please.

Serves 4

Ingredients:

• 4 cups arugula (about 4 ounces), trimmed
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 (15 1/2-ounce) can Great Northern beans, rinsed and drained
• 1 tablespoon olive oil
• 1/3 cup red onion, diced
• 1 pound cooked medium shrimp
• 1 large garlic clove, minced

Preparation: Combine all ingredients in a large bowl; toss well.

NUTRITION FACTS
Serv. Size: Anout 1 1/4 cups

Amount Per Serving

Cals: 215 From Fat: 22%

Total Fat: 5.3g

Cholesterol: 129mg

Sodium: 466mg

Total Carb: 18.4g

Dietary Fiber: 3.3g

Sugars: na

Protein: 24g

Serves 5

Ingredients:

• 2 cups coarsely chopped, skinless, boneless rotisserie chicken<>br> 1 cup chopped tomato
• 1/2 cup thinly sliced red onion
• 1/3 cup sliced fresh basil
• 2 (16-ounce) cans *white beans, rinsed and drained

Dressing:

• 1/4 cup red wine vinegar
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 2 teaspoons Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 garlic cloves, minced

Preparation:
Place first 5 ingredients in a large bowl; stir gently to combine. In a small bowl whisk vinegar and remaining ingredients. Drizzle dressing over salad, tossing gently to coat.

Notes: *Cannelloni, Great Northern, or Navy beans may be used.

1st Place Low-Fat Salad Recipe at the 2000 Filer Bean Festival

Ingredients:

• 1 cup red onions, finely chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1/3 cup red wine vinegar
• 1/4 cup each red and green peppers, chopped
• 2 tablespoons minced parsley
• 3 packets artificial sweetener
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 (15-ounce) can Great Northern beans, rinsed and drained
• 1 (15-ounce) can black beans, rinsed and drained
• Red and green pepper rings for garnish

Preparation:
Saute onions and garlic in oil until crisp-tender in medium skillet; remove from heat and cool until warm. Stir vinegar, peppers, parsley, sweetener, salt and pepper into onions. Pour onion mixture over combined beans in a bowl; mix well. Garnish with pepper rings.

Serves 8

Ingredients:

• 1 medium red bell pepper
• 2 quarts water
• 2 1/2 teaspoons salt, divided
• 1 pound wax beans, trimmed and cut in half crosswise
• 2 cups cherry tomatoes, halved
• 1/2 cup green onions, sliced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons cider vinegar
• 2 tablespoons fresh lemon juice
• 1 tablespoon Dijon mustard
• 1 1/2 teaspoons sugar
• 1 teaspoon extra virgin olive oil
• 1/2 cup (2-ounces) goat cheese, crumbled

Preparation:
Preheat broiler

Cut bell pepper in half lengthwise and discard the seeds and membranes. Place bell pepper halves, skin sides up on a foil-lined baking sheet; flatten with hand. Broil pepper halves 10 minutes or until blackened. Place in a zip-top plastic bag and seal. Let stand 15 minutes. Peel and cut into strips.

Bring 2 quarts water and 2 teaspoons salt to a boil in a large saucepan. Add beans; cook 4 minutes or until beans are crisp-tender. Drain; place in a large bowl. Add bell pepper strips, tomatoes, onions and parsley; toss to combine.

Combine remaining 1/2 teaspoon of salt, cider vinegar and remaining ingredients except goat cheese, stirring with a whisk. Drizzle over salad; toss gently to combine. Sprinkle with goat cheese.

NUTRITION FACTS
Serv. Size: 1 cup

Amount Per Serving

Cals: 63 From Fat: 36

Total Fat: 2.5g

Cholesterol: 3mg

Sodium: 289mg

Total Carb: 8.9g

Dietary Fiber: 2.7g

Sugars: na

Protein: 3g

Make 6 to 8 hours before serving so flavors meld.

Serves 6

Ingredients:

• 6 hot dog buns*
• 3 cups cooked or canned white beans (Great Northern or Navy)rinsed and drained
• 1/2 cup sliced celery
• 1 can (6 oz.) tuna in water, drained
• 2 tablespoons chopped green onion
• 1 cup low fat Italian dressing

Preparation:
Split each bun lengthwise and scoop out the center of each side to form a “boat”; set aside. Combine beans, celery, tuna, green onion, and Italian dressing in a bowl and mix well. Place 1/2 cup bean mixture into hollowed out bun.

Notes: * Pita bread pockets can be substituted for hot dog buns.

NUTRITION FACTS

Amount Per Serving

Cals: 423 From Fat: 14.6

Total Fat: 1.2g

Cholesterol: 106mg

Sodium: 666.3

Total Carb: 64.6

Dietary Fiber: na

Sugars: na

Protein: 26.5g

4 servings

Ingredients:

• 1 1/2 cups cucumber, chopped and peeled (1 medium)
• 1/2 cup fresh parsley, chopped
• 1/2 cup red onion, thinly sliced
• 1 1/2 tablespoons fresh lemon juice
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 (15.5-ounce) can Cannelloni, Great Northern or navy beans, rinsed and drained
• 2 (6-ounce) cans chunk light tuna, drained
• 1 (2-ounce) jar diced pimiento, drained

Preparation: Combine all ingredients in a bowl, toss well to coat.

NUTRITION FACTS
Serv. Size: 1-1/2 cup

Amount Per Serving

Cals: 278 From Fat: na

Total Fat: 4.7g

Cholesterol: 26mg

Sodium: 574mg

Total Carb: 28.2g

Dietary Fiber: 6.2g

Sugars: na

Protein: 30.6g

Serves 12

Ingredients:

• 1/2 cup green onions, chopped
• 1/2 cup green bell pepper, chopped
• 1/2 cup red bell pepper, chopped
• 1 (15 1/2-ounce) can garbanzo beans, rinsed and drained
• 1 (15 1/2-ounce) can kidney beans, rinsed and drained
• 1 (15 1/2-ounce) can black beans, rinsed and drained
• 3 tablespoons red wine vinegar
• 2 tablespoons olive oil
• 1 teaspoon freshly ground black pepper
• 1 teaspoon lemon juice
• 1/2 teaspoon salt

Preparation:
Combine first 6 ingredients in a large bowl. Whisk together vinegar, oil, pepper, juice, and salt; pour over bean mixture, stirring to coat. Cover and chill.

NUTRITION FACTS
Serv. Size: 1/2 cup

Amount Per Serving

Cals: 128 From Fat: na

Total Fat: 4.2g

Cholesterol: 0mg

Sodium: 321mg

Total Carb: 20.8g

Dietary Fiber: 6.3g

Sugars: na

Protein: 5.8g