Summer Time Side Dishes!

28 06 2013
Cathy Shaw

Cathy Shaw

Trying to think of a great family sized side dish to have with your cook out for the 4th of July? How about something different this year? We traditionally make things like potato salad and macaroni salad which typically contain refined grains and are loaded with fat and calories. This year try making side dishes with healthier ingredients such as whole grains, fresh vegetables, fiber rich beans and dressings made from heart healthy fats. Mayonnaise based dressings can also pose a food safety risk, especially when things are often left out in unsafe temperatures for too long. To keep your family and friends safe this 4th of July, please check out the Academy of Nutrition and Dietetics web site at   http://www.eatright.org/Public/content.aspx?id=6442470753 for great food safety tips.

This salad is a family favorite at every summer picnic! It goes great with any of your grilled favorites…pair with grilled chicken shish kabobs, turkey burgers or even low fat smoked sausage. Enjoy!

Couscous Black Bean Salad: Makes ~10 cups (10 servings)

1T chicken bouillon granules (reduced sodium if desired)

10 oz pkg whole wheat cous cous (or 1 1/2c dry)

1 large green pepper, chopped

1c chopped, seeded cucumber

1 small red onion, chopped

1 med tomato, seeded and chopped

16oz can black beans, drained & rinsed  (reduced sodium if desired)

1/3 c olive oil

1/3c cider vinegar

1 tsp dried basil

2 cloves minced garlic

¼ tsp pepper

few dashes Tobasco

Directions:

Combine 2c water and boullion in med sauce pan. Bring to boil, add couscous. Cover and let stand 5 min or until liquid is absorbed. Combine couscous, black beans, cucumber, peppers, and onion in a large bowl.

For dressing, combine oil, vinegar, basil, garlic, pepper and hot sauce. Mix well with a whisk or in a food processor.

Pour dressing over the couscous mixture and toss to coat well. Chill, and to serve, sprinkle with chopped tomato.

Nutrition facts per serving: 206cal, 8g fat, 7g fiber, 6g protein, 32g carbohydrate, 296mg sodium

Advertisements

Actions

Information

2 responses

28 06 2013
Anonymous

Hi.. Can you tell me the serving size for the 206 calories? Thanks.

15 07 2013
healthperformance

Thanks for asking! The serving size comes out to be about one cup of the black bean salad.
– The WMP Team

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s




%d bloggers like this: