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Recipe help...

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Good morning buddies,

 

I am looking for a tried-and-true three bean recipe...you know the kind with the green beans, yellow beans, and kidney beans? My mom used to make one with the dressing from scratch.. a little vinegar, etc but not sure exactly what to do. I don't want to have a whole recipe that tastes nasty, so am looking for help.

 

Thanks!:)


Maureen

235/186.2/155

Made Goal 1/26/05:crazy:

Made Lifetime 3/9/05:headover:

 

Getting healthy is hard but NOT impossible!!!:)

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Hi Maureen! Here are some recipes that I have on my computer:

 

Three Bean Salad

 

 

2 Points Per Serving

 

 

 

15 Ounces Green Beans, Canned

 

15 Ounces Kidney Beans, Canned

 

15 Ounces Garbanzo Beans, Canned -- drained and rinsed

 

2 cloves garlic -- crushed

 

1 red onion -- finely sliced

 

1 Tablespoon Canola oil

 

2 Tablespoons red wine vinegar

 

 

 

Mix beans in large bowl. Mix oil and vinegar. Pour into bean mix, add garlic and red onion. Chill. Serve.

 

Serving Size : 6

 

Yield: "5 Cups"

 

Per serving: 185 Calories (kcal); 3g Total Fat; (16% calories from fat); 8g Protein; 32g Carbohydrate; 0mg Cholesterol; 642mg Sodium

 

Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

 

NOTES : Rinsing the beans and/or using low sodium beans will greatly reduce the sodium.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

FF Three Bean Salad

 

1 can each kidney beans, green beans, wax beans, or any beans you like,

drained and rinsed

 

Sweet-sour dressing:

1/2 cup wine vinegar or cider vinegar

3 tablespoons sugar or substitute such as Equal or Nutrasweet

1/2 teaspoon dill seed

1/4 teaspoon caraway seed, optional

 

Marinate in refrigerator over night. If liquid doesn't cover beans, add

water or double dressing recipe.

 

We have this often in summer. It travels well.

I have actually tried this one and it is good.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Three-Bean Salad with Tangy Coriander-Chili Dressing

 

1 can (about 15 oz.) kidney beans, rinsed and drained

1 can (about 15 oz.) garbanzo beans (chick peas), rinsed and drained

1 can (about 15 oz.) black or pinto beans, rinsed and drained

1 can (about 15 oz.) corn, rinsed and drained (optional, in place of 1 can beans)

1/2 cup fresh lemon juice

2 Tbsp. extra virgin olive oil

4 garlic cloves, finely minced

1/2 Tbsp. chili pepper flakes, or to taste

3 Tbsp. crushed dried cilantro (coriander leaves)

Salt and freshly ground pepper, to taste

Mix beans and corn in large bowl and set aside.

 

In blender, place juice, oil, garlic, chili flakes and cilantro (coriander). Purée until smooth and well blended. Adjust seasonings if needed, adding salt and pepper to taste.

 

Toss beans with dressing.

 

Cover and chill, stirring occasionally, 3 to 4 hours or overnight.

 

Makes 4 1-cup servings.

 

Per serving: 344 calories, 9 g. fat (1 g. saturated fat), 49 g. carbohydrate, 17 g. protein, 17 g. dietary fiber, about 600 mg. sodium.

This one is pretty high in fat and calories both but sounds pretty good.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Three Bean Salad

 

399.jpg Serves: 6 person(s)

 

Preparation Time: 15 mins

 

Cooking Time: 0 mins

 

 

 

 

Three bean salad with 29% calorie reduction from traditional recipe.

 

 

 

Suggestions:

  • Allow an extra 4+ hours chilling time

 

 

Ingredients:

 

 

 

  • 1/4 cup red wine vinegar
    3 Tbsp Equal® Spoonful (or use 4.5 packets of Equal® sweetener) I use Splenda
    1 Tbsp olive oil
    3/4 tsp Italian seasoning
    1 small clove garlic, minced
    1/4 tsp salt
    1/8 tsp black pepper
    1 can (14.5 oz) cut green beans, drained
    1 can (15 oz) garbanzo beans, rinsed, drained
    1 can (15 oz) dark kidney beans, rinsed, drained
    1/4 cup sliced green onions

 

 

Directions:

  • Combine vinegar, Equal®, olive oil and seasonings; mix well. Stir in remaining ingredients. Refrigerate, covered, several hours or overnight, stirring occasionally.

  • This one is my favorite. We make it all the time. Nutritional info is:

  • 159cal, 3g fat, 25g carbs, 8g protein, no cholesterol, 173mg sodium IF you rinse the beans thoroughly, otherwise, 473mg sodium, and 9 glorious grams of fiber!:D

  • I hope you find one there that you like!


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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Thanks Baraba!!:)


Maureen

235/186.2/155

Made Goal 1/26/05:crazy:

Made Lifetime 3/9/05:headover:

 

Getting healthy is hard but NOT impossible!!!:)

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