Sweet-Tart Asian-Style Three Bean Salad
Recipe By:
Serving Size : 8
Preparation Time: 0:00
Categories: Low Fat (Less than 20%) Vegan
1 lb fresh green beans -- trimmed and cut into 1-inch pieces
10 oz frozen shelled edamame -- (1 bag)
3 Tablespoons canola oil
3 Tbsp rice vinegar
1/4 cup 100%-fruit apricot preserves
1 Tbsp sugar
1 tsp peeled and grated fresh ginger
15 oz black beans -- (1 can) low-sodium, rinsed and drained
2 scallions -- (white and green parts), thinly sliced
Salt to taste
Put the green beans and frozen edamame in a steamer basket over several inches of boiling water and steam them for 4 minutes. Drain well, then transfer the beans to a large bowl and put them in the refrigerator to cool for 15 minutes or longer.
In a small bowl, whisk together the oil, vinegar, apricot preserves, sugar and ginger.
Add the black beans and scallions to the green beans and edamame, drizzle with the dressing, and toss to coat. Season with salt, and serve at room temperature or chilled. This salad will keep in the refrigerator in an airtight container for about 3 days.
Yield: 8 servings
Per serving (3/4 cup): 180 calories, 25g carbohydrates, 7g protein, 7g fat (0g saturated), 6g fiber, 0mg cholesterol, 72mg sodium
This recipe takes the typical dish to another level. Making the most of the season's bounty of produce, it calls for steaming fresh green beans until just crisp-tender, rather than using the limper canned version. It also boasts an exciting Asian flair with protein-rich edamame as one of the beans in the trio, and a sweet-tart dressing that gets its primary sweetness from apricot all-fruit preserves instead of the refined sugar in the usual recipe.
The result is a dish that is familiar and just as versatile as the
classic, yet with a refreshing new perspective. It is sure to become your new summer favorite.
Cuisine: "Asian"
Source: "The Food You Crave: Luscious Recipes for a Healthy Life" by Ellie Kriger."
S(Formatted by Chupa Babi): "April 2013"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 311 Calories; 7g Fat (19.9%
calories from fat); 16g Protein; 48g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 6mg Sodium
Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates
--- In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, Chupa Babi <recetta@...> wrote:
>
> Â Â Â Â Â Â Â Â Â Â Â Â
> * Exported from MasterCook *
>
> Â Â Â Â Â Â Â Â Â Sweet-Tart Asian-Style Three Bean Salad
>
> Recipe By   :
> Serving Size  : 8   Preparation Time :0:00
> Categories   : LowFat (Less than 20%)      Vegan
>
>  Amount  Measure    Ingredient -- Preparation Method
> -------- Â ------------ Â --------------------------------
>  1        pound  fresh green beans -- trimmed and cut into 1-inch pieces
>  10       ounces  frozen shelled edamame -- (1 bag)
>  3     Tablespoons  canola oil
>  3     Tablespoons  rice vinegar
>    1/4      cup  100%-fruit apricot preserves
>  1     Tablespoon  sugar
>  1      teaspoon  peeled and grated fresh ginger
>  15       ounces  black beans -- (1 can) low-sodium, rinsed and drained
> Â 2 Â Â Â Â Â Â Â Â Â Â scallions -- (white and green parts), thinly sliced
> Â Â Â Â Â Â Â Â Â Â Â Â Salt to taste
>
> Put the green beans and frozen edamame in a steamer basket over several
> inches of boiling water and steam them for 4 minutes. Drain well, then
> transfer the beans to a large bowl and put them in the refrigerator to
> cool for 15 minutes or longer.Â
> In a small bowl, whisk together the oil, vinegar, apricot preserves, sugar
> and ginger.Â
> Add the black beans and scallions to the green beans and edamame, drizzle
> with the dressing, and toss to coat. Season with salt, and serve at room
> temperature or chilled. This salad will keep in the refrigerator in an
> airtight container for about 3 days.
>
> Yield: 8 servings
>
> Per serving (¾ cup): 180 calories, 25g carbohydrates, 7g protein, 7g fat
> (0g saturated), 6g fiber, 0mg cholesterol, 72mg sodium
>
> This recipe takes the typical dish to another level. Making the most of
> the season’s bounty of produce, it calls for steaming fresh green beans
> until just crisp-tender, rather than using the limper canned version. It
> also boasts an exciting Asian flair with protein-rich edamame as one of
> the beans in the trio, and a sweet-tart dressing that gets its primary
> sweetness from apricot all-fruit preserves instead of the refined sugar in
> the usual recipe.
>
> The result is a dish that is familiar and just as versatile as the
> classic, yet with a refreshing new perspective. It is sure to become your
> new summer favorite.
>
> Cuisine:
> Â "Asian"
> Source:
> Â ""The Food You Crave: Luscious Recipes for a Healthy Life" by Ellie
> Â Kriger."
> S(Formatted by Chupa Babi):
> Â "April 2013"
> Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â - - - - - - - - - - - - - - - - - - -Â
>
> Per Serving (excluding unknown items): 311 Calories; 7g Fat (19.9%
> calories from fat); 16g Protein; 48g Carbohydrate; 12g Dietary Fiber; 0mg
> Cholesterol; 6mg Sodium. Â Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1
> Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates
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