 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
 |
 |
|
|
Summer Bean Salad with Black Olives
|
|
|
Authored By: Polly Pitchford, Full Spectrum Health™
|
|
Be sure to get just-from-the-field beans and corn and blanch them just long enough to tenderize them and bring out their color.
|
 |
|
Diet Types: Low Sodium, Vegan, Vegetarian
|
|
|
Ingredients:
2 pounds green beans, trimmed3 ears corn, shucked1/2 small red bell pepper, finely chopped1 small red onion, finely chopped1/2 cup black olives, halved and pitted1/3 cup chopped fresh basil3 tablespoons extra virgin olive oil3 tablespoons Balsamic Vinegar2 tablespoons fresh lemon juice2 cloves garlic, minceda few drops of hot sauce to tastesalt and pepper to taste
|
|
|
Serves: 8
|
|
|
Cooking Time: Under 30 minutes |
|
| Instructions: |
| Place a large pot of water on the stove to boil. Fill another large pot half full with ice water.
When the water in the first pot has reached a rolling boil, add about half of the green beans and blanch just until tender, 1-2 minutes, then immediately plunge them into the ice water.
Repeat with the rest of the beans.
Bring the water back to a boil. Add corn and blanch until tender but still crisp, about 3 mintues. Drain and immediately plunge into the ice water. Cut the kernels off the cobs.
In a large bowl, combine the beans, corn and all remaining ingredients; toss to mix well and serve. |
|
|
Nutrition Facts
Serving Size: 1
Servings per Recipe: 8
|
| Amount Per Serving |
|
Calories 112
Calories from Fat 57
|
|
|
% Daily Value*
|
| | Total Fat 6g | 10% | | | Saturated Fat 1g | 4% | | | Mono Fat 4g | | | | Sodium 80mg | 3% | | | Total Carbs 14g | 5% | | | Dietary Fiber 4g | 16% | | | Protein 3g | | | | Calcium | 5% | | | Iron | 10% | | | Vitamin B-6 | 10% | | | Vitamin A | 9% | | | Vitamin E | 6% | | | Vitamin C | 30% | | | Thiamin | 7% | | | Riboflavin | 6% | | | Niacin | 6% | | | Pantothenic acid | 2% | | | Folate | 11% | | | Magnesium | 8% | | | Phosphorus | 6% | | | Potassium | 8% | | | Zinc | 3% | | | Copper | 5% | | | Manganese | 15% | | | Selenium | 2% |
|
|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
|
|
|
|
