Here’s a crowd-pleasing dish that is high in nutrients, simple to prepare and just sweet enough to lure your kids to the table. This salad can be served as a light lunch or as a side dish when grilling salmon or chicken on the “barbie” this summer. Cannellini or great northern beans can be used in this recipe.
2 tablespoons (tbs) orange juice
4 tbs fresh lemon juice (about half a lemon)
1 clove garlic, finely minced or crushed
1/4 teaspoon kosher salt
1/4 cup extra-virgin olive oil
2 (15.5-ounce) cans low-sodium white beans, rinsed and drained
5 sprigs flat-leaf (Italian) parsley, leaves chopped and stems discarded
freshly ground black pepper to taste
1 head butter (Boston or Bibb) lettuce, washed and well dried
Whisk together orange juice, lemon juice, garlic and salt. Drizzle oil into mix, and continue
whisking until dressing is smooth. Toss in beans and parsley leaves. Season with pepper to taste.
Divide lettuce onto four plates. Top with dressed beans. Makes four 11/2-cup servings.
Per Serving: 290 calories; 14 grams (g) fat; 11 g protein; 31 g carbs; 10 g fiber; 0 milligrams (mg) cholesterol; 280 mg sodium. n
Source: July–August 2008 Nutrition Action Healthletter.