Southwestern Corn and Black Bean Salad
- 3 large ears of corn, husked
- 1/3 cup pine nuts
- 1/4 cup lime juice
- 2 tablespoons extra-virgin olive oil
- 1/4 cup chopped fresh cilantro
- 1/2 teaspoon salt
- Freshly ground pepper, to taste
- 2 15-ounce cans black beans, rinsed
- 2 cups shredded red cabbage
- 1 large tomato, diced
- 1/2 cup minced red onion
1. Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.
2. Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
3. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
Chicken Barley and Corn Salad
This main dish summer salad is not only beautiful and delicious, but very good for you. You could substitute just about any fresh summer vegetable for the corn and tomatoes in this salad.
Prep Time: 25 minutes
Cook Time: 35 minutes
Total Time: 1 hour
- 1 cup medium pearl barley
- 2 cups chicken broth
- 2 cups frozen corn, thawed and drained
- 2 cups grape tomatoes
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 2 cups chopped cooked chicken breast
- 1/4 cup sliced green onions
- 2 Tbsp. Dijon mustard
- 1/3 cup olive oil
- 1/3 cup lemon juice
- 1/4 cup chopped cilantro or basil
- 1/2 tsp. salt
- 1/8 tsp. pepper
Cook barley as directed on package, using chicken broth for the liquid, and drain if necessary. Combine with corn, tomatoes, peppers, chicken, and green onions in large bowl and toss.Combine remaining ingredients in small bowl and whisk to combine. Pour dressing over salad and toss gently. Chill in refrigerator 2 hours before serving. 6 servings.
Its beginning to feel like summer around here. So my thoughts turn to lighter cooking. This one looks great. I actually like all the veggies in it…I know, thats kinda shocking! It would be a great side dish to some bbq chicken!
Summer Veggie Salad
- 1 cup thinly sliced carrots
- 1 cup fresh green beans, cut into 2-inch pieces
- 1 cup fresh sugar snap peas
- 1 cup thinly sliced zucchini
- 1 cup thinly sliced yellow summer squash
- 1/2 cup thinly sliced green onions
- 1/2 cup chopped sweet red pepper
- 1 can (2-1/4 ounces) sliced ripe olives, drained
- 6 tablespoons olive oil
- 4-1/2 teaspoons lemon juice
- 1 tablespoon red wine vinegar
- 1 tablespoon minced fresh parsley
- 1-1/2 teaspoons sugar
- 1 garlic clove, minced
- 1/8 teaspoon salt
- Dash pepper
- 1/4 cup shredded Parmesan cheese, optional
- In a large saucepan, bring 4 in. of water to a boil. Add carrots, beans and peas; cook for 4 minutes. Drain and rinse in cold water. Place in a bowl; add zucchini, summer squash, onions, red pepper and olives.
- In a jar with a tight-fitting lid, combine oil, lemon juice, vinegar, parsley, sugar, garlic, salt and pepper; shake well. Pour over vegetable mixture and toss to coat. Refrigerate for up to 1 hour. Just before serving, sprinkle with Parmesan cheese if desired. Yield: 12 servings.
1 tablespoon butter
3/4 cup almonds, blanched and slivered
1 pound spinach, rinsed and torn into bite-size pieces
1 cup dried cranberries
2 tablespoons toasted sesame seeds
1 tablespoon poppy seeds
1/2 cup white sugar
2 teaspoons minced onion
1/4 teaspoon paprika
1/4 cup white wine vinegar
1/4 cup cider vinegar
1/2 cup vegetable oil
1.In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until lightly toasted. Remove from heat, and let cool.
2.In a large bowl, combine the spinach with the toasted almonds and cranberries.
3.In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, onion, paprika, white wine vinegar, cider vinegar, and vegetable oil. Toss with spinach just before serving.
This salad combines high fiber fruits with a little yogurt. Other fruits that could be used are apples, pears, blackberries, cherries, peaches, plums and grapes.
2 tablespoons low-fat yogurt (try key-lime or lemon)
Juice of 1/2 lime (about 1 tablespoon)
1 tablespoon fresh mint leaves, torn
1 cup cubed cantaloupe
4 medium strawberries, stemmed and quartered
1/4 cup raspberries
1/4 cup blueberries
Whisk the yogurt, lime juice, and mint together in a medium bowl. Add the fruit and toss to combine.
Corn, Avocado, and Tomato Salad
Here’s a colorful medley that makes a delicious summer dish. You can serve it as a salad or call it a chunky dip and scoop it up with tortilla chips.
2 tablespoons olive oil
1 tablespoon fresh lime juice
1/4 cup chopped cilantro
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 1/2 cups fresh corn kernels (from about 5 ears)
1 1/2 cups diced avocado (1/2-inch pieces)
1 pint cherry tomatoes, quartered
1/2 cup finely diced red onion
In a large bowl, whisk together the olive oil, lime juice, cilantro, salt, and pepper.
Add the corn, avocado, tomatoes, and onion and toss to mix. Serve at room temperature. Serves 4 to 6. Tips: Choose ears of corn with bright green husks that are tightly closed. The ends of the corn silk should be golden brown, not pale — an indication that the corn was picked too early.
To easily remove corn silk from the kernels, hold the ear in one hand and rub downward with a wet paper towel.
To remove corn kernels for a salad or salsa, stand an uncooked ear in a shallow bowl and use a sharp, thin-bladed knife. For chowder, add another step: reverse the knife and run the dull side down the ear to press out the rest of the corn and its milk.
Quick Orzo Salad
8 ounces orzo pasta
2 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 cup minced red onion
1/2 cup grape tomatoes
1/4 cup chopped fresh basil leaves
Salt and freshly ground black pepper
Cook orzo according to package directions. Drain and transfer to a large bowl. Stir in olive oil, vinegar, red onion, tomatoes and basil and toss to combine. Season, to taste, with salt and black pepper.
This one sounds really good. I may have to try it soon!
Spinach-Pasta Salad with Shrimp
From: Diabetic Living
This 20 minute dinner recipe has under 250 calories per serving but includes shrimp, pasta and vegetables. A complete meal in minutes!
Servings: Makes 6 servings
Total: 20 mins
1 cup shell pasta or elbow macaroni
1 pound fresh or frozen cooked shrimp, thawed
1 cup chopped red sweet pepper
1/3 cup bottled creamy onion or Caesar salad dressing
2 tablespoons snipped fresh dill (optional)
Salt and freshly ground black pepper
1 6-ounce package baby spinach
4 ounces goat cheese, sliced, or feta cheese, crumbled
1. Cook pasta according to package directions; drain.2. In an extra-large bowl combine cooked pasta, shrimp, and sweet pepper. Drizzle with the salad dressing. If desired, sprinkle with dill. Toss to coat. Season to taste with salt and pepper.3. Divide spinach among six shallow bowls or plates. Top with shrimp mixture and cheese.4. Makes 6 servings
Calories 247, Total Fat 10 g, Saturated Fat 4 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 3 g, Cholesterol 156 mg, Sodium 435 mg, Carbohydrate 17 g, Total Sugar 2 g, Fiber 2 g, Protein 23 g. Daily Values: Vitamin A 0%, Vitamin C 95%, Calcium 9%, Iron 23%. Exchanges: Vegetable .5, Starch 1, Medium-Fat Meat .5, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
Mexican Green Bean Salad Recipe
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Make sure to use the freshest green beans you can find. Good green beans should feel firm and should snap in half, not bend, when you try to bend them.
1 lb fresh green beans, strings removed, ends snapped off, cut in half into about 1 1/2 inch length pieces
1/4 cup onion, finely chopped
2 Tbsp lime juice or white vinegar
1 Tbsp olive oil
1/2 teaspoon sea salt
1/2 teaspoon dried oregano (Mexican oregano if you can get it)
3/4 cup packed, chopped cilantro
1/3 cup canned, pickled jalapeño chili peppers, sliced
1/3 cup chopped red onion
1/2 cup crumbled cotija cheese (salty Mexican cheese that resembles feta)
1/2 avocado, sliced or cut into inch long pieces
1 medium tomato, cut into 8 wedges, or a cup of halved cherry tomatoes
1 Bring a large saucepan of salted water to a boil. Add the beans and simmer until just crisp tender, about 5 minutes. Drain the beans and run cold water over them to cool them quickly. Drain completely.
2 Place beans in a large bowl. Gently mix in the the lime juice or vinegar, olive oil, 1/4 cup onion, sliced pickled jalapeños, sea salt, oregano and cilantro. Let sit for half an hour.
3 When ready to serve, gently mix in the chopped red onion and cotija cheese. Serve the avocado slices and tomato wedges on the side or mixed into the salad.