Black Bean, Corn, And Cracked Wheat Salad Recipe
Yield: 4 servingsRecipe by luhu.jp
Ingredients:
FAMILY CIRCLE
3/4 cup: Bulgur wheat,
8 fl oz: Spicy V-8 juice,
1/4 cup: Water,
15 ounce: Black beans, rinsed/drained
1 cup: Corn, thawed
1: Bell pepper, red
2: Green onions, sliced
1/3 cup: Sour cream, low-fat
2 tbsp: Cider vinegar,
1/2 tsp: Cumin, ground
3/4 tsp: Salt, optional
6 cup: Salad greens, torn
8 slice: Baked ham, reduced-sodium
Directions:
Combine bulgur, juice, and water in plastic bag. Seal tightly and let
stand overnight, until wheat is softened.
Core, seed, and dice bell pepper. Add beans, corn, red pepper, gren
onions, sour cream, vinegar, cumin, and salt to soaked wheat in plastic
bag. Seal tightly and shake to combine. Arrange salad greens on individual
plates. Spoon salad over lettuce. Garnish with rolled ham slices.
Nutritional information per serving: 308 calories, 22 g protein, 48 g
carbohydrate, 7 g fat, 20% of calories from fat, 27 mg cholesterol, 886 mg
sodium. Exchanges: 2 starch/bread, 1 vegetable, 3 lean meat, 1 fat
MM tyops by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, Internet
sylvia.steiger@lunatic.com, moderator of GT Cookbook and PlanoNet Lowfat &
Luscious echoes
Source from luhu.jp
stand overnight, until wheat is softened.
Core, seed, and dice bell pepper. Add beans, corn, red pepper, gren
onions, sour cream, vinegar, cumin, and salt to soaked wheat in plastic
bag. Seal tightly and shake to combine. Arrange salad greens on individual
plates. Spoon salad over lettuce. Garnish with rolled ham slices.
Nutritional information per serving: 308 calories, 22 g protein, 48 g
carbohydrate, 7 g fat, 20% of calories from fat, 27 mg cholesterol, 886 mg
sodium. Exchanges: 2 starch/bread, 1 vegetable, 3 lean meat, 1 fat
MM tyops by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, Internet
sylvia.steiger@lunatic.com, moderator of GT Cookbook and PlanoNet Lowfat &
Luscious echoes
Source from luhu.jp