Salads - Phase 1 - Marinated Balsamic Bean Salad




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beachgal
06-22-2004, 03:28 PM
Marinated Balsamic Bean Salad
From Cooking Light

This is great at lunch or as a side dish on hot summer nights. It keeps well for quite a long time in the fridge. ( Just omit the corn to make this SBD friendly...you might want to up the amount of beans to make up for the corn if you find the dressing too overpowering without them. You can also add water chestnuts, jicama, or celery for crunch if you want to use them to replace the corn. )

1 cup frozen whole-kernel corn
1 cup frozen cut green beans
1 (16-ounce) can kidney beans
1 (15-ounce) can chickpeas (garbanzo beans)
1 (15-ounce) can black beans
1 cup diced red onion
1/2 cup balsamic vinegar
1/4 cup water
2 tablespoons Dijon mustard
1 tablespoon dried basil
1 tablespoon olive oil
1 teaspoon sugar
1 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon ground white pepper
2 garlic cloves, minced

Combine the first 5 ingredients in a colander; rinse and drain. Combine onion and remaining ingredients in a bowl; add corn and beans, tossing gently to coat. Cover and marinate in refrigerator at least 4 hours, stirring occasionally. Serve with a slotted spoon.

Yield: 7 servings (serving size: 1 cup)

CALORIES 214 (16% from fat); FAT 3.8g (satfat 0.5g, monofat 1.7g, polyfat 0.8g); PROTEIN 10.6g; CARBOHYDRATE 37g; FIBER 6.4g; CHOLESTEROL 0.0mg; IRON 3.5mg; SODIUM 526mg; CALCIUM 74mg;
Cooking Light, SEPTEMBER 1997