From EatingWell: March/April 2007, The EatingWell Diet (2007)
Adding canned beans is a quick, convenient way to make a salad into a meal – they boost the protein to make the salad more satisfying. We call for kidney beans, but other canned beans like cannellinis or black beans would also work nicely.
2 servings, about 4 cups each | Active Time: 15 minutes | Total Time: 15 minutes
- 6 cups romaine lettuce, chopped
- 1 cup radishes, sliced
- 1 cup canned kidney beans, rinsed (see Tip)
- 1 orange, segmented
- 1 scallion, sliced
- 1/4 cup crumbled reduced-fat feta cheese
- 1/4 cup Orange-Oregano Dressing (recipe follows)
- Combine lettuce, radishes, beans, orange, scallion, feta and dressing in a large bowl. Toss to coat.
Per serving : 242 Calories; 5 g Fat; 2 g Sat; 2 g Mono; 8 mg Cholesterol; 38 g Carbohydrates; 13 g Protein; 15 g Fiber; 621 mg Sodium; 1059 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1/2 fruit, 2 vegetables, 1 very lean meat, 1 fat
Tips & Notes
- Tip: Store leftover canned beans in the refrigerator for up to 3 days. Toss them into soup for extra protein; mash with garlic powder and chopped fresh herbs for a quick dip.