Category: Salads

A tasty, low calorie salad ideal for summer picnics.

Serves 4

Ingredients:

• 4 cups (1-inch) cut green beans (about 1 pound)
• 2 cups ready-to-eat roasted, skinned, boned chicken breasts (about 2 breasts), chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons walnuts, toasted, chopped
• 1 tablespoon fresh mint, chopped
• 2 tablespoons white wine vinegar
• 2 teaspoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Preparation: Steam beans, covered, 6 minutes or until crisp-tender. Drain.

Combine beans, chicken, parsley, nuts, and mint in a large bowl. Combine vinegar, oil, salt, and pepper in a small bowl; stir well with a whisk. Pour over bean mixture; stir well.

NUTRITION FACTS
Serv. Size: Serving Size: 1 1/2 cups

Amount Per Serving

Cals: 146 From Fat: 36%

Total Fat: 5.9g

Cholesterol: 35mg

Sodium: 446mg

Total Carb: 8.6g

Dietary Fiber: 2.8g

Sugars: na

Protein: 16.1g

Serves 4

Ingredients:

• 4 cups torn romaine lettuce
• 1 pound medium shrimp, cooked, peeled, and deveined
• 1 cup papaya, cubed
• 1 cup fresh pineapple, cubed
• 1/2 cup avocado, chopped
• 1/2 cup chopped red or green bell pepper
• 1 (15-ounce) can black beans, rinsed and drained
• 1/2 cup shredded Monterey Jack cheese
• 2/3 cup Orange-Soy Vinaigrette
• 1/4 cup chopped unsalted cashews, toasted

Orange-Soy Vinaigrette:

• 1/2 cup orange juice
• 1/2 cup pineapple juice
• 1 tablespoon minced fresh parsley
• 2 tablespoons fresh lime juice
• 2 tablespoons soy sauce
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon dark sesame oil
• 2 teaspoons sugar
• 1 teaspoon lemon pepper

Preparation: Arrange lettuce on a serving platter. Spoon shrimp down center of platter; arrange papaya, pineapple, avocado, bell pepper, beans and cheese in rows on either side of shrimp.
Drizzle Orange-Soy Vinaigrette over salad. Sprinkle with cashews.

Serves 4

Ingredients:

• 1 1/2 cups water
• 3/4 cup long-grain rice
• 1/2 teaspoon salt
• 2 large fresh thyme sprigs, divided, plus 1 tablespoon chopped
• 1 (15 1/2-ounce) can red beans or kidney beans, drained, rinsed
• 1 cup chopped red bell pepper
• 2/3 cup sliced green onions
• 1/3 cup olive oil
• 3 tablespoons white wine vinegar
• 5 teaspoons Cajun seasoning blend

Preparation: Bring 1 1/2 cups water to boil in small saucepan. Stir in rice, 1/2 teaspoon salt, and 1 thyme sprig; return to boil. Reduce heat to low; cover and cook until liquid is absorbed and rice is tender, about 20 minutes.
Transfer rice to large bowl; remove thyme sprig. Cool 5 minutes.
Stir beans, bell pepper, and green onions into rice. Add oil, vinegar, Cajun seasoning, and 1 tablespoon chopped thyme; mix well. Season salad to taste with salt and pepper. Garnish with remaining thyme sprig and serve.

Yield: 8 servings

Ingredients:

• 1 cup water
• 1 teaspoon salt, divided
• 1/2 cup long-grain rice
• 6 tablespoons fresh lime juice (about 2 large limes)
• 2 tablespoons extra-virgin olive oil
• 1/4 teaspoon freshly ground black pepper
• 1 garlic clove, minced
• 1 cup rinsed and drained canned black beans
• 1 cup fresh corn kernels (about 2 ears)
• 1/4 cup chopped fresh cilantro

Preparation:
1. Combine 1 cup water and 1/2 teaspoon salt in a large, heavy saucepan; bring to a boil. Add rice to pan. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Fluff with a fork.
2. Combine remaining 1/2 teaspoon salt, juice, oil, pepper, and garlic in a large bowl. Add rice and beans; toss to coat. Let stand 15 minutes or until completely cool. Stir in corn and cilantro.

Can be made 4 hours ahead. Serve at room temperature.

Serves 8

Ingredients:

• 2 large ears of corn, husked
• 5 tablespoons extra-virgin olive oil, divided
• 2 (15-ounce) cans black beans, rinsed, drained
• 1 cup jicama, peeled and diced into 1/3-inch pieces
• 1/2 cup carrots, peeled and diced into 1/3-inch pieces
• 1/3 cup green onions, thinly sliced
• 1/3 cup fresh cilantro, chopped
• 1/4 cup (packed) fresh basil, chopped
• 3 tablespoons fresh lime juice
• 2 tablespoons lime peel, grated
• 1/4 teaspoon ground cumin

Preparation: Prepare barbecue (medium-high) heat). Brush corn with 1 tablespoon olive oil. Grill corn until tender and brown in spots, turning occasionally, about 10 minutes. Cool slightly. Cut off corn kernels; place in large bowl. Add black beans, jicama, carrots, green onions, cilantro, and basil.
Whisk lime juice, orange juice, lime peel, cumin, and remaining 4 tablespoons oil in small bowl. Mix dressing into bean salad. Season generously with salt and pepper.