Wednesday, July 11, 2012

Super Summer Salad


Why yes, I do love alliteration.  But look at that up there.  Doesn't it look super?  Super healthy anyway.  A perfect salad to take to those hot outdoor potlucks when a mayo-dressed dish is downright dangerous. (Whoo, that was a great run of d's! And I didn't even plan it!)

I found the recipe years ago in a slim publication called Nutrition Action Healthletter, although they freely admitted that it was originally a Cooking Light recipe. I checked: the only change the square-sounding Healthletter made was using oranges instead of tangelos.  Hardly a sacrifice.  Have you tried finding tangelos in the grocery store lately?  Exactly.

The easier-to-obtain oranges hang out with black beans, red pepper, onion, cilantro, and a touch of cumin, bathed in an orange and lime juice dressing.  A little sweet, a little creamy--and a little spicy if you include the hot sauce.  I don't because I don't like heat as much as I like alliteration, but suit yourself.

A little brown rice or hot cornbread could make it a meal. It also makes a very nice side for chipotle-lime marinated chicken, which we really should discuss some day.  I've made it three times. It must be a keeper. But that's for another time.  If your virtuous side needs a cool new bean dish, give this one a try.

If you don't know how to segment an orange, go here.  He's a little over weaning but pithy.  Get it?  Pithy?  Oh, my. Now I'm doing puns.  Let's get to the recipe before I do further damage. 

Black Bean and Citrus Salad
Makes 6 servings (3/4 cup each)

Note: I squeeze what's left of the oranges after segmenting to get the juice called for.  It's just about right.

1 tablespoon olive oil
1 cup diced onion
1 cup diced red bell pepper
2 teaspoons grated orange rind
1/4 cup fresh orange juice
3 tablespoons fresh lime juice
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon hot sauce
1 1/2 cups orange sections (about 6 oranges), membranes and pith (Ha!) removed
1/4 cup finely chopped fresh cilantro
2 15-ounce cans black beans, drained and rinsed

Heat the oil in a nonstick skillet over medium-high heat.  Add the onion and pepper and saute 5 minutes or until tender.  Combine the orange rind, the orange juice, and the next five ingredients in a small bowl.  Combine the onion mixture, orange sections, cilantro, and beans in a large bowl.  Add the juice mixture; toss to combine.

Nutrition information (because I have it): Calories 230, total fat 3 grams, sat fat 0 grams, fiber 9 grams, sodium 480 milligrams, cholesterol 0 milligrams, carbohydrates 48 grams, protein 10 grams.

1 comment:

Dave Flora said...

That was as much fun to read as the salad was to eat! :)