It’s that time of year – barbeques, pot-lucks, picnics, and nights too hot to heat up the kitchen. Try this delicious and nutritious salad.
Pinto Bean Salad with Spiced Molasses Dressing
Makes 6 servings
½ c sun dried tomatoes (not packed in oil)
1 clove garlic
4 T molasses
4 T Splenda
2 ½ Tablespoons cider vinegar
2 teaspoons olive oil
1 teaspoon dry mustard
1 ½ t minced chipotle pepper in adobo sauce (optional)
Salt and freshly ground pepper to taste
2 – 15 oz cans pinto beans, drained and rinsed
1 green bell pepper, seeded and diced
1 small red onion, diced
Place tomatoes in a medium saucepan and cover with water. Bring to a simmer. Reduce heat to low and simmer until softened, about 10 minutes. Drain and place in a blender with garlic, molasses, Splenda, vinegar, oil, mustard, and chipotle, if using. Puree until smooth, stopping to scrape down sides once or twice. Season with salt and pepper.
Combine beans, bell pepper and onion in a large bowl. Toss with dressing. Taste and adjust seasoning with salt and pepper. Cover and refrigerate at lest 2 hours before serving.
Per serving – 208 calories, 3 grams fat, 0 mg cholesterol, 38 g carbohydrate, 8 grams protein, 8 grams fiber.
Other Summer Tips:
Try Frisbee golf.
Walk early in the day or late at night when it is cooler.
Gardening can be fun and it’s hard to eat while you have dirt on your hands.
A push mower is a reward work-out.
Explore a part of our town that you haven’t seen before.
Visit the farmer’s market.
Pinto Bean Salad with Spiced Molasses Dressing
Makes 6 servings
½ c sun dried tomatoes (not packed in oil)
1 clove garlic
4 T molasses
4 T Splenda
2 ½ Tablespoons cider vinegar
2 teaspoons olive oil
1 teaspoon dry mustard
1 ½ t minced chipotle pepper in adobo sauce (optional)
Salt and freshly ground pepper to taste
2 – 15 oz cans pinto beans, drained and rinsed
1 green bell pepper, seeded and diced
1 small red onion, diced
Place tomatoes in a medium saucepan and cover with water. Bring to a simmer. Reduce heat to low and simmer until softened, about 10 minutes. Drain and place in a blender with garlic, molasses, Splenda, vinegar, oil, mustard, and chipotle, if using. Puree until smooth, stopping to scrape down sides once or twice. Season with salt and pepper.
Combine beans, bell pepper and onion in a large bowl. Toss with dressing. Taste and adjust seasoning with salt and pepper. Cover and refrigerate at lest 2 hours before serving.
Per serving – 208 calories, 3 grams fat, 0 mg cholesterol, 38 g carbohydrate, 8 grams protein, 8 grams fiber.
Other Summer Tips:
Try Frisbee golf.
Walk early in the day or late at night when it is cooler.
Gardening can be fun and it’s hard to eat while you have dirt on your hands.
A push mower is a reward work-out.
Explore a part of our town that you haven’t seen before.
Visit the farmer’s market.
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