July 2, 2009

A few years ago, my friend Emily brought a salad to our house for a cookout and every since then it has become a staple in our household. I could eat this morning, noon and night – I’m not kidding. And, it’s absurdly simple to make. Emily had a recipe, but after following it the few times, it started becoming a pantry-dump salad.

If you’ve got 4th of July plans and need a healthy but yummy dish to take with you: here’s your dish!

Throw It Together, Mix It Up

Throw It Together, Mix It Up

The general ingredients are beans, corns, tomatoes, onions and jalapenos if you like a little kick. Then the whole thing gets tossed together with 1/4 cup of olive oil or a light Italian dressing. I like olive oil with just a pinch of salt and lots of pepper, along with fresh garlic.

Simple Dressing: OO, Salt, Pepper

Simple Dressing: OO, Salt, Pepper

The last one I made had kidney beans, black beans, corn, onions, tomatoes, and jalapenos. Based on these ingredients (one 15 oz can of each of the beans, 1 cup corn, 1 tomato) and the 1/4 c olive oil, it was 220 calories per serving. (My batch was 16 servings.) And it has 8 g of fiber AND 12 g of protein. We started making this as a side dish, but with those stats, I often eat it for lunch as my main entree!

Ready to Eat!

Ready to Eat!


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