Salad Days

As a kid meal-time math was pretty simple: Chili con carne = bueno; chili con frijoles = malo.

As with most foods I didn’t like, it was the texture of the kidney beans that turned me off. This year, however, I discovered that the home-cooked kidney beans are actually quite good. And since they are one of the cheapest of the dried beans, I’ve been looking for ways to incorporate them into different dishes.

Here’s is a quick and tasty summer salad that has several good things going for it: You can whip it up in advance of when you need it. It packs well for picnics. And you can stretch it to feed extra guests just by adding a bit of rice.

Corn & Kidney Bean Salad
Serves 4

Dressing:
2 tbsp apple cider vinegar
2 tbsp olive oil
1 tsp sugar
black pepper to taste
Salad:
3 cups cooked kidney beans (or 2 cans rinsed and drained)
2 cups corn (frozen works fine)
1/2 cup celery, chopped
1/4 cup onion, finely chopped
1/4 cup parsley, minced
avocado, diced (optional)

Whisk the dressing ingredients together. Combine the salad ingredients in a bowl and toss with the dressing. Top with avocado chunks if desired.

Corn, Kidney Bean & Rice Salad

Stretch the above salad by adding 2 cups of cooked rice (2/3 c rice cooked in 1 1/3 c water) and an extra tablespoon or so of lime juice. Serve it over a bed of torn lettuce.

If the time between Thanksgiving and New Years was one feast after another, you may have resolved to eat nothing but salads in January. (One of the best resolutions I can think of ever!) Never fear - there are plenty of ways to enjoy salads as an interesting meal.

The trick to transforming salads into a satisfying main dish is the addition of a starch, like grains or potatoes, or a bit of protein in the form of beans, eggs, or a small amount of shredded meat. Salads can easily lose their calorie-friendly status, though, when drowned in a sea of fat-laden dressing. To keep on track, search out low-fat dressings (or make your own) or carefully measure out your portion of dressing by the spoonful.

Here is one of my favorites (based on a recipe published in the NY Times). Serve it with a slice of crusty bread and a glass of chardonnay. For dessert, have a small bowl of fruit salad laced with a tablespoon of Grand Marnier.

Green Bean Salad with Chickpeas and Mushrooms
Serves 2

Salad ingredients
1/2 pound green beans
3 ounces mushrooms, cleaned and sliced
1 can chickpeas, drained and rinsed
1/4 red bell pepper
1 ounce Parmesan cheese
3 tablespoons chopped fresh herbs like chives, marjoram, parsley and tarragon

Dressing ingredients
1 tablespoon lemon juice
1 tablespoon sherry vinegar
1 teaspoon Dijon mustard
2 tablespoons olive oil
1 clove garlic, minced
salt and pepper, to taste

1. Steam or blanch the green beans for five minutes, then cool in a bowl of ice water. Drain and trim the stems. If the beans are very long, break in half.

2. Combine the beans, mushrooms, chickpeas, Parmesan, red bell pepper and herbs in a salad bowl. In a small bowl or measuring cup, whisk together the dressing ingredients.

3. Toss the dressing with the bean mixture shortly before serving. If desired, garnish with red pepper slices or toss them with the salad.

Nutrition per serving: 438 cal.; 21g fat (42% from fat); 20g protein; 46g carbohydrates; 8g fiber
Exchanges per serving: 2 grain; 1 1/2 lean meat; 2 vegetable; 0 fruit; 3 1/2 fat; 0 other carbs